Indoor rowing - Concept 2
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Was going good till the 5th and started to fail at the end. Heart rate going too high and body stopping working lol.
Still, its a good starting point. Its annoying that you have 1:45 on the screen, but in reality its a bit higher as you don't see the decimal point.
Whats does the r998 mean?
Still, its a good starting point. Its annoying that you have 1:45 on the screen, but in reality its a bit higher as you don't see the decimal point.
Whats does the r998 mean?
Deleted member 68110
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Deleted member 68110
Used to spend a fair bit of time on ergs when I was rowing proper. Been off for a decade, but trying to kick-start a return to fitness and thought others might "enjoy" a workout I devised and tried out last week...
I wanted to do some High Intensity Interval Training. In the past I've always ended up rowing lightly through the rest periods to keep the machine going, which is a complete cheat. This workout stops me doing that.
15 intervals. Odd-numbered intervals are 40 seconds. Even-numbered intervals are 20 seconds. Don't program any rest time for any of the 15 intervals.
Row the odd intervals, and rest for the evens.
Here's the catch: add up your meters from the odds and DEDUCT your meters from the evens. The resultant total is your score.
It forces you to properly stop in the 20 second intervals.
It *should* serve as a decent HIIT session which I can use to benchmark myself quite easily.
I wanted to do some High Intensity Interval Training. In the past I've always ended up rowing lightly through the rest periods to keep the machine going, which is a complete cheat. This workout stops me doing that.
15 intervals. Odd-numbered intervals are 40 seconds. Even-numbered intervals are 20 seconds. Don't program any rest time for any of the 15 intervals.
Row the odd intervals, and rest for the evens.
Here's the catch: add up your meters from the odds and DEDUCT your meters from the evens. The resultant total is your score.
It forces you to properly stop in the 20 second intervals.
It *should* serve as a decent HIIT session which I can use to benchmark myself quite easily.
Yeh, 6 or 7. Usually 6 I think. Does it make much of a difference if its on 6 or say 10? I used to row on 10 all the time but then someone said its better on lower settings
Was going good till the 5th and started to fail at the end. Heart rate going too high and body stopping working lol.
Still, its a good starting point. Its annoying that you have 1:45 on the screen, but in reality its a bit higher as you don't see the decimal point.
Whats does the r998 mean?
The r998 is the meters it counted during the 1 min rests, suggests you were doing nearly 200m each minute! I said keep moving in the rest but it should be a bit quite less than that! Also I see you are quite comfortable with a slow rate - try bringing it up another 2 and that should help you do it!
Oops, thought I was going slow
If I up the stroke rate, I'll lower the 1:45? I was just trying to hold 1:45.
Everyone has their preferred stroke rate, like you I always tended to cruise much lower than most but really what you are trying to do with the higher rates is to make a conscious decision to do more of the work with your legs and less with your body and arms. So the amount of work being done per unit of time will be the same but the larger muscles in your legs will be able to carry you further before fatigue sets in. It also has the effect of reducing the amount of energy you throw away each stroke - I will explain.
If you are a gym rower with quite a heave ho type technique then you will find that there is a lot of momentum carried by your body at the end of the drive which you have no choice but to dump by stopping yourself with the footstraps. This is incredibly inefficient. A good water rower will not even need to strap their feet in as all of their backwards momentum will have been transferred into the handle by the point they reach backstops (zero energy wastage). This is not easy to do but basically needs a conscious effort to put all the effort into the first 3/4's of the leg drive and then use the rest of the stroke to hold yourself in place, so your body rock and arms are more of a stabilisation rather than a big pull. The aim is to then get as many of these leg drives in as possible. If you want to practice this simply row without the straps - it will be hard to start but you will get the hang of it and your glutes will hurt after about 3k as you engage them in a way you never have before! I recommend this as it will make your more efficient when you put the straps back on and should lead to decent improvements.
I do all my warm ups and my easy SS rows strapless. I've found it really helped with my technique!
I was doing ok strapless until I almost fell off the back after 5 mins, lol.
So I strapped my feet in and carried on. I was producing more power with my feet strapped in because I will push with my legs as I'm not scared of falling off the back.
Guess its just practice.
So I strapped my feet in and carried on. I was producing more power with my feet strapped in because I will push with my legs as I'm not scared of falling off the back.
Guess its just practice.
Exactly what I expect! Rowing strapless is an appreciation of how to correctly apply the power and should be done every now and then to hone technique like Street above does. You put the straps back on having done this and your stroke should be a bit more efficient than it was previously. Straps on will always be faster as you can go hell for leather (no matter how bad the stroke).
Well done for giving it a go though! What is your typical training regime per week?
I put the power graph up and I'm basically making a equal sided mountain. Sometimes I put the power down faster, but I don't know of that's right?
I've mainly been doing endurance for the concept 2 challenges, but now I want to work on my 2km and 5km time.
7.5/10km is boring all the time and I've let it slip over the last few days.
Need to get a new plan in asap.
I've mainly been doing endurance for the concept 2 challenges, but now I want to work on my 2km and 5km time.
7.5/10km is boring all the time and I've let it slip over the last few days.
Need to get a new plan in asap.
I'm a massive fan of the Pete Plan! I've been working my way through the Beginner Pete Plan with an aim to start the Pete Plan proper when I'm done. The BPP is a 24 week plan with 3 days and 2 optional days per week and has a nice mix of SS, speed intervals and endurance intervals. I'm up to week 23 and my times have improved massively since I started and I generally do all five sessions a week. The training thread on the Concept2 forums is good too as there are a group of people doing the PP/BPP so you can get a bit competitive with times.
PBd on my 30 minute r20 test yesterday (again 
) with a 1:52.4 split. Noticeably different from the last one in that I didn't struggle aerobically at all, just struggled from lactate build up, but that was to be expected as we've had a heavy last two weeks of training and I didn't bi-carb load beforehand.
Pretty happy though, managed to just tick over 8km (8004m to be exact).
EDIT: new 5k world record has been set too.... Pretty low rate aswell
) with a 1:52.4 split. Noticeably different from the last one in that I didn't struggle aerobically at all, just struggled from lactate build up, but that was to be expected as we've had a heavy last two weeks of training and I didn't bi-carb load beforehand.Pretty happy though, managed to just tick over 8km (8004m to be exact).
EDIT: new 5k world record has been set too.... Pretty low rate aswell
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Street;30464597 said:
I started this yesterday and looks pretty good to be honest. Hoping to see some decent improvement from it.
Beat my last 5k time by 12secs, down to 20:47 now. Should be able to hit 20:30 soon as I wasted a fair bit of time trying to sort my phone/music out. Need to get a mp3 player for the gym instead.
Hopefully doing 500m intervals tonight. Plan calls for 6x500m with 2min rest. Seeing as I'd like to get sub 20m for 5k as a starting point I guess I want to try and go sub 2min for all of the intervals if possible?
Good work! Those speed intervals get tough, towards the end you're doing 8x500m. The 2min rest seems ages when you start but when you're blowing out your arse on the 6th rep it feels like nothing!
I think the aim is to do a pace you think you can manage for all 6, do it for 5, then go all out on the 6th. Then the next time you do that session, do the pace you averaged for this session for all but the last rep again.
I've got a 10km PB attempt tonight. I was meant to be doing it Monday but just didn't have the energy after a week climbing in Scotland. I'm hoping to do a sub 39!
I think the aim is to do a pace you think you can manage for all 6, do it for 5, then go all out on the 6th. Then the next time you do that session, do the pace you averaged for this session for all but the last rep again.
I've got a 10km PB attempt tonight. I was meant to be doing it Monday but just didn't have the energy after a week climbing in Scotland. I'm hoping to do a sub 39!
Street;30485903 said:Good work! Those speed intervals get tough, towards the end you're doing 8x500m. The 2min rest seems ages when you start but when you're blowing out your arse on the 6th rep it feels like nothing!
Yeah, I certainly found that. Probably went out a little too hard as the 6th rep I was dead at 200-100m, then knew it wasn't much left so rallied again. Made the mistake of eating beforehand (2hrs) but still got to that feeling sick and legs trembling stage!
Street;30485903 said:
My splits were;
1:49.6 @ 28s/m
1:49.0 @ 29s/m
1:44.5 @ 31s/m
1:48.4 @ 31s/m
1:47.9 @ 31s/m
1:53.8 @ 31s/m
Fairly happy with those for now seeing as its some time this I've done any real exercise, think I'm going to enjoy the plan! Another 5k planned for tomorrow hopefully.
Andyt_uk;30486240 said:
Nicely done! So based on those, next time average 1:48.9 for the first ones then go all out on the last.
rodders;30487704 said:
Throw down the gauntlet for me on the 2km!
That was a tough one tonight, new 10km PB though and got the sub 39 I wanted!
38:45.1 / 10,000m / 1:56.2 / 25
7:51.3 / 2,000m / 1:57.8 / 25
7:48.9 / 4,000m / 1:57.2 / 24
7:45.7 / 6,000m / 1:56.4 / 25
7:43.6 / 8,000m / 1:55.9 / 25
7:35.7 / 10,000m / 1:53.9 / 26