how fast can you row 2000 metres ?
Discussion
dtmpower said:
omgus said:
I think i need to work on my 2k times as 8 minutes seems to be very slow compared with some of you.
I wouldn't bother working on the 2000m times, I found much better progress doing intervals or longer (slower paced) rows. Intervals for strength - try things like 10x1 minutes, 1 minute rest between or tabata.
Longer distance to work on your technique.
omgus said:
I can confirm i still hate interval training.
And that doing 5k in one hit at 2:15 splits is much easier than doing 5 intervals as fast as possible.
And that i am really unfit, i physically could not have done another set.
I can state that at the moment, I truly loathe distance work and enjoy intervals.And that doing 5k in one hit at 2:15 splits is much easier than doing 5 intervals as fast as possible.
And that i am really unfit, i physically could not have done another set.
EIRC is on in January, so figured I'd start some training yesterday. Originally intended to do 8x250m, 1min rest. Eventually did 16x250m instead.
Negative splits (almost) all the way, started off at 1:50 pace, finished off at 1:39.8. Total distance 4k, average pace was a very surprising 1:45.2
Had a go on the rower yesterday. Not sat on one for year and half maybe, I think.
Did 30 second blasts with 30m second rests x 6, after sorting the drag. We worked it out from taking a standard man at 80kg but I forget how we did it now.
First pull was best obviously, got over 170 metres, power output at 630 I think.
Nice little test.
I wanna add rowing back in the mix.
Is there a table anywhere to give me an idea of speed/split to be hitting for age/weight? To give me an idea of stuff to aim for?
Did 30 second blasts with 30m second rests x 6, after sorting the drag. We worked it out from taking a standard man at 80kg but I forget how we did it now.
First pull was best obviously, got over 170 metres, power output at 630 I think.
Nice little test.
I wanna add rowing back in the mix.
Is there a table anywhere to give me an idea of speed/split to be hitting for age/weight? To give me an idea of stuff to aim for?
t or great depending on age, size and amount of training put in.Halb...go here to see how you rate. http://therowingcompany.com/training/oneill_test
Its a start for age and weight. Try doing the monthly challenge too. Online clubs also an option if you get into it large.
Its a start for age and weight. Try doing the monthly challenge too. Online clubs also an option if you get into it large.
The O'Neill test is a good fitness indicator...as far as you can in 4 minutes.
See your target in this link. http://therowingcompany.com/training/oneill_test
Lightweight is below 75kgs for men.
See your target in this link. http://therowingcompany.com/training/oneill_test
Lightweight is below 75kgs for men.
I've just seen this thread and would like to add my views. Having competed in the British, European, and Online Indoor Rowing Challenges I might have a bit of advice you might like.
The 2k is the distance all rowers are measured by. If you don't fall off the machine at the end you've not tried hard enough.
There is no required damper setting for a 2k attempt. 10 on one machine may not be the same as 10 on another. Go by Drag Factor instead, and as a guide 130 (about 5-7 on the damper) is somewhere near the feel of a fast water boat (an Olympic boat). This means the water rowers can make a reasonable comparison of their times. Think of the damper as a gear to slow the boat down. On 10 you need to pull harder but the machine will flow better. On 1 you'll be able to row like mad but not get anywhere. It's down to how balanced you feel on a setting that suits you.
If 2k seems too much, try 500m @ max pace, 1min rest. Do that a few times and you'll know about it. I regularly do 30mins @ 20 stroke per min. This is the bread-and-butter of the GB rowers, they're pretty useful, so I do the same.
Stats: 38yrs, 92kgs, 5'9": PBs, 500m 1:27.4, 2k 6:39.6, 5k 17:52.3
The 2k is the distance all rowers are measured by. If you don't fall off the machine at the end you've not tried hard enough.
There is no required damper setting for a 2k attempt. 10 on one machine may not be the same as 10 on another. Go by Drag Factor instead, and as a guide 130 (about 5-7 on the damper) is somewhere near the feel of a fast water boat (an Olympic boat). This means the water rowers can make a reasonable comparison of their times. Think of the damper as a gear to slow the boat down. On 10 you need to pull harder but the machine will flow better. On 1 you'll be able to row like mad but not get anywhere. It's down to how balanced you feel on a setting that suits you.
If 2k seems too much, try 500m @ max pace, 1min rest. Do that a few times and you'll know about it. I regularly do 30mins @ 20 stroke per min. This is the bread-and-butter of the GB rowers, they're pretty useful, so I do the same.
Stats: 38yrs, 92kgs, 5'9": PBs, 500m 1:27.4, 2k 6:39.6, 5k 17:52.3
I totally agree with above. The 30r20 is a real sweatfest. I also feel the 6x500r2 an indicator of fitness. I also use df130 and I'm over 100kgs, 6'3" & over 50. I also competed in above last year. Hoping once my surgery sorted I can get back to decent form. I want another 500m medal.
MacGee said:
Halb...go here to see how you rate. http://therowingcompany.com/training/oneill_test
Its a start for age and weight. Try doing the monthly challenge too. Online clubs also an option if you get into it large.
Brilliant, thanks.Its a start for age and weight. Try doing the monthly challenge too. Online clubs also an option if you get into it large.
Looking at the numbers I'm gonna predict I'll be Below Average
CDC said:
Regarding drag factors, people may like to know that hwt triallists are tested at 138 and lwts at 135. Hope that helps give some direction for anyone that needs it.
Someone told me an 80kg man creates 136 drag if he was sat in a real boat on the water, so move the 1-10 lever to an appropriate amount above 136 that correlates to your weight, (or less if you lighter) to create a scenario that matches a real boat.Gassing Station | Health Matters | Top of Page | What's New | My Stuff