Search found 46 matches

by cflrules
May 14th, 2024, 6:47 pm
Forum: Training
Topic: Steady state pacing
Replies: 5
Views: 578

Re: Steady state pacing

Thanks again for the input, much appreciated! Now, time to set the erg for 90 mins and watch NHL playoffs. :D
by cflrules
May 14th, 2024, 1:18 pm
Forum: Training
Topic: Steady state pacing
Replies: 5
Views: 578

Re: Steady state pacing

I lean more towards to the 50% as I feel like I could do that daily and still feel fully recovered. This feeling alone should be encouraging enough to know you're on the right track. To be able to recover and go again the next day. As fitness increases, this pace/watts will naturally pick up at its...
by cflrules
May 14th, 2024, 1:15 pm
Forum: Training
Topic: 1k pace for a 7min 2K?
Replies: 68
Views: 5706

Re: 1k pace for a 7min 2K?

My current 2k is 6:52, with the 1k being 3:15.

Completely different test IMO, the 2k is nasty.
by cflrules
May 14th, 2024, 12:36 pm
Forum: Training
Topic: Steady state pacing
Replies: 5
Views: 578

Steady state pacing

Good morning, just confirming what most of the info out there already says. My 2k erg wattage is around 320W, so ideal SS (I do 60-90 min) should be 50-60% - or 160w-192w correct? I lean more towards to the 50% as I feel like I could do that daily and still feel fully recovered. This typically puts ...
by cflrules
February 2nd, 2024, 12:16 pm
Forum: Training
Topic: What I did in January. 496,000m Calendar Club Challenge
Replies: 10
Views: 943

Re: What I did in January. 496,000m Calendar Club Challenge

Congrats, that's a big month. Did you do a weigh in on the 1st and 31st? That's about 25,000 calories crushed!
by cflrules
February 1st, 2024, 2:16 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Re: Steady state pacing

Fellas, my 2000m time went from 7:03 to 6:56 (309 watts) this month (yay!). So, with SS I assume you make the adjustments and still row 55-60% of the watts, which will obviously increase the rate a bit? If you are doing steady state by wattage, I would expect it to land around 48-52% of current 2k ...
by cflrules
February 1st, 2024, 2:03 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Re: Steady state pacing

Fellas, my 2000m time went from 7:03 to 6:56 (309 watts) this month (yay!). So, with SS I assume you make the adjustments and still row 50ish% of the watts, which will obviously increase the rate a bit? I suppose this is the only way to increase your aerobic threshold.
by cflrules
January 25th, 2024, 12:13 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Re: Steady state pacing

My max heart rate is about 170-175bpm. I'll be doing some 60 minute pieces - last one was 140bpm, 22s/m, and a 2:08 split. Comfortable, solid row. Are these numbers effective or should I slow things down a bit? Obviously want to make sure the work on the erg is maximizing end results. When aiming f...
by cflrules
January 24th, 2024, 5:21 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Re: Steady state pacing

Appreciate all the feedback, was the exact reason I posted the question. I am training 5x per week - typically (2) intense speed sessions (8x500, 4x1000), (2) mid range (5x1500m, 4x2000m) and some longer SS if I have time or the energy (so basically the Pete Plan). Through all the banter and advice...
by cflrules
January 24th, 2024, 3:42 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Re: Steady state pacing

It never ceases to amaze me how guys at the gym can get on the erg for pretty much the first time, and, with astonishingly bad form, crank out a 7:30 (or faster) 2k. Strength? Talent? Both? A buddy of mine goes to the local Crossfit - said a newby ripped off a 6:40 the other night, barely rowed pre...
by cflrules
January 24th, 2024, 3:39 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Re: Steady state pacing

Appreciate all the feedback, was the exact reason I posted the question. I am training 5x per week - typically (2) intense speed sessions (8x500, 4x1000), (2) mid range (5x1500m, 4x2000m) and some longer SS if I have time or the energy (so basically the Pete Plan). Through all the banter and advice ...
by cflrules
January 19th, 2024, 4:26 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Re: Steady state pacing

Yes, it was 296 watts on the 7:03.

I will aim for 160-175 watts.

Thank you!
by cflrules
January 19th, 2024, 1:35 pm
Forum: Training
Topic: Steady state pacing
Replies: 132
Views: 7717

Steady state pacing

Good Morning - quick question about SS. I am training for a 2k in March - last test was 7:03. Hoping for sub 7 this time. Everything I read says SS certainly helps long term when incorporated in the training. My max heart rate is about 170-175bpm. I'll be doing some 60 minute pieces - last one was 1...
by cflrules
November 22nd, 2023, 2:43 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 46691
Views: 16777215

Re: What Training Have You Done Today?

Time Meters Pace Watts Cal/Hr S/M 1:13:41.9 18,000m 2:02.8 189 949 18 147 6:18.0 1,500m 2:06.0 175 902 18 133 3:59.2 1,000m 1:59.6 205 1004 20 144 4:11.8 1,000m 2:05.9 175 903 18 137 3:59.1 1,000m 1:59.5 205 1004 20 147 4:11.7 1,000m 2:05.8 176 904 18 140 3:58.7 1,000m 1:59.3 206 1008 20 151 4:11.7...
by cflrules
November 22nd, 2023, 11:32 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 46691
Views: 16777215

Re: What Training Have You Done Today?

We did a 3x2000m with 4m rest this morning.

151.7 @ 25 s/m
151.7 @ 27 s/m
153.2 @ 28 s/m

Need to get more consistent with the stroke rate, 28 s/m being the target.

My main goal for training is a sub 7 minute 2k by March, so feeling good about those splits.