Just 30 mins a day?

[Anth_F]

Actually I'd say for a HWT that's better than "really good". Sub6 is elite. For a LWT I'd say sub 6:40 is "really good" (John Steventon is in that sort of area and nationally he's really good) - there aren't THAT many people in that range, but there are plenty of outliers that go alot lower internationally like that guy who can go sub6. I think there's another thread here..........

For me elite is sub 5.50, and sub 6.10 for lightweights.

I completely agree with you here, Henry.

[Gammmmo]

Actually I'd say for a HWT that's better than "really good". Sub6 is elite. For a LWT I'd say sub 6:40 is "really good" (John Steventon is in that sort of area and nationally he's really good) - there aren't THAT many people in that range, but there are plenty of outliers that go alot lower internationally like that guy who can go sub6. I think there's another thread here..........

Heavy record is 5.36, lightweight 5.56. 20 seconds, why could lightweightrowers be so much slower to be good?

For me elite is sub 5.50, and sub 6.10 for lightweights.

Yes when you look at it in those terms i.e. 20s difference with WRs, but my point is that in competitions like BIRC and with the online rankings there aren't THAT many LWTs that are fast enough to reflect that 20s difference. You can often medal by pulling 6:3x.

[Cyclingman1]

For those is 30s and 40s, 6:25 - 6:40 is really good, depending on weight for the most part. 6:10 - 6:25 is excellence. 5:55 - 6:10 is where elite status kicks in, again, depending on weight. Anything below 5:55 is pretty much world class, Olympic level. I believe that one can get to elite level on 3.5 hrs a week. An Olympian is likely to a full-time rower: eat, sleep, rest, row and repeat.

[hjs]

Actually I'd say for a HWT that's better than "really good". Sub6 is elite. For a LWT I'd say sub 6:40 is "really good" (John Steventon is in that sort of area and nationally he's really good) - there aren't THAT many people in that range, but there are plenty of outliers that go alot lower internationally like that guy who can go sub6. I think there's another thread here..........

Heavy record is 5.36, lightweight 5.56. 20 seconds, why could lightweightrowers be so much slower to be good?

For me elite is sub 5.50, and sub 6.10 for lightweights.

Yes when you look at it in those terms i.e. 20s difference with WRs, but my point is that in competitions like BIRC and with the online rankings there aren't THAT many LWTs that are fast enough to reflect that 20s difference. You can often medal by pulling 6:3x.

The fact that lots of people fat is not a reason for me to lower the standards. Looking at indoorraces of rankings does not reflect the real levels. Toprowers are otw guys, most don,t bother with erg races. Birc is local, its 90% uk based so its not worldstandard, its a country standard.

The rankings are a super poor standard, example I have been nmr 1 in country in the rankings, while I pulled that time only being the 60/80 th time of the day. Nobody cares to rank. And this is only 1 small country, the rankings are missing so much.

Re volume, I pull 6.2xx on around 40/50 km av per week. Thats 3/4 hours per week.

But I do weights 3 x av per week and cycle in dayly life, so I am active not just 3/4 hours. The very best probebly train 3/4 hours per day.

[gooseflight]

At the start of this thread Luke asks whether anyone else has followed a simple programme based on 30 minutes training per day. The answer to that question is undoubtedly yes.

The broader question. perhaps, is what can I expect from training 30 minutes per day? Or, can I maintain sub 7 form on 30 minutes training per day?

The answer depends a lot on your natural ability and what training can do to improve that. Age will also be another factor.

A few years ago I was in a similar position and only had time to row around 40 minutes per day max. I was active but not especially fit when I started out. When I started I hadn't been erging for more than 12 months.

I developed a programme based around rowing 10K in a variety of ways: negative split, 2K easy/2K hard, 1K easy/1K hard, easy start/hard middle/easy finish etc. Every Friday I would row a 30 minute piece at 24 spm. Apart from the 30 minute piece I rowed everything as a "Just Row".

My target was to row >8000m in 30 mins at 24 spm, which I did. I didn't row a 2K at the time but for sure with that 30 mins sub 7:00 was possible. (I will try to find the logcard that coincides with this period and add more detail if I can.)

I can also add that my first ever sub 7 was on the back of the 40 min fitness programme from the UK site. This is often overlooked but it's good HR plan that borrows from the IP.

[Gammmmo]

Re volume, I pull 6.2xx on around 40/50 km av per week. Thats 3/4 hours per week.

I reckon I could do 6.4xx (so adding your 20s) with 40/50km av per week.

[MarkEg]

Re volume, I pull 6.2xx on around 40/50 km av per week. Thats 3/4 hours per week.

I reckon I could do 6.4xx (so adding your 20s) with 40/50km av per week.

How many Km/ week do you do now?

[Gammmmo]

Re volume, I pull 6.2xx on around 40/50 km av per week. Thats 3/4 hours per week.

I reckon I could do 6.4xx (so adding your 20s) with 40/50km av per week.

How many Km/ week do you do now?

varied alot lately Mark, "managing" a long term hip injury at the moment. It's varying between 20K and 55K. Also, have a forearm injury from doing either pullups or pressups. I struggle to put any conistency together lately...which is annoying as my head (and cardio system!) is stronger than the rest of my body which seems to be breaking down! Weirdly, since the weather has become more autumnal I have had more aches and pains. The fact is I just don't feel v robust these days, but I am determined to achieve my targets.

[hjs]

Re volume, I pull 6.2xx on around 40/50 km av per week. Thats 3/4 hours per week.

I reckon I could do 6.4xx (so adding your 20s) with 40/50km av per week.

Certainly think so. Aerobic fitness is good enough.

[gregsmith01748]

I'm joining this party a little bit late, but I really like the idea of trying to come up with a 30 minute a day plan that optimizes the time that you spend.

I agree with the people that have voiced the need for some intensity as part of it. I also think that the variety would keep things interesting. Here's my idea.

It's the "Micro Plan"

A three week cycle. With 4 "hard" days and 3 easy days.
The hard days are intended to provide a weekly balance of power, threshold work, and enough lighter work to facilitate recovery and maintain aerobic endurance.
Start off with a 2K test just to get yourself calibrated.

Here's the sequence

- Power day: 10' warmup, 3 x ( 5 x 15" hard! / 45" paddle) / 2' rest
- Easy day: 30 minute row at a moderate pace. If you use HR, stay below 75% HRR. If you don't use HR, do it at about 55% to 60% of 2k test watts
- Short interval day - cycle between these workouts
-- 7x2'/3' rest (14' work / 18' rest = 32')
-- 5x3'/4' rest (15' work / 16' rest = 31')
-- 4x4'/5' rest (16' work / 15' rest = 31')
- Easy day: 30 minute row at a moderate pace. If you use HR, stay below 75% HRR. If you don't use HR, do it at about 55% to 60% of 2k test watts
-Long Interval day
-- 4x6'/2'rest
-- 3x8'/3'rest
-- 6'/7'/8' w/4' rest
- Easy day: 30 minute row at a moderate pace. If you use HR, stay below 75% HRR. If you don't use HR, do it at about 55% to 60% of 2k test watts
- Hard Distance Day: 30 minutes, no rate cap. (can substitute a hard 30R20 depending on your mood)

What do you think?

[Carl Watts]

Working for me but 30 minutes is actually still pretty hard work.

Have been trying to get to the magic 7500m+ a day average on the annual meters honors board for a couple of seasons now, but it doesn't take much and you miss it. Of course your still going to get people that say thats easy but it depends on the rest of your life and the biggest challenge is actually finding the time. Also it totally depends on pace for those meters, the target is 2:02 average which will smash last years effort but there is still 6 months to go.

Cannot say its improving my fitness, pretty much in a holding pattern now that I will be 50 years old in January. Really on the edge of the limit and pretty fatigued every day.

So 30 minutes a day doesn't sound like much, but throw in work (now 6 days a week for me) and other life stuff, not really taking long holidays and not getting sick or injured for a whole year is actually near impossible to hit my target.

[lindsayh]

It's the "Micro Plan"
A three week cycle. With 4 "hard" days and 3 easy days.
The hard days are intended to provide a weekly balance of power, threshold work, and enough lighter work to facilitate recovery and maintain aerobic endurance.
Start off with a 2K test just to get yourself calibrated. What do you think?

It has to be the "Greg plan" I reckon (GP for short). It does make a lot of sense to me.
I think it would work Greg if time was limited as any plan that encourages compliance and balance is better that not having one and I think the balance is pretty good.
You could certainly hit the hard ones hard as won't be too fatigued.
(Failing to plan is planning to fail - the old management speak slogan)

BTW Carl - where have you been hiding - haven't seen your name for ages!
(Ireland beat the All Blacks for the first time in 111 years last night in Chicago!! - matched the Cubs)

[Carl Watts]

Thats what working 6 days a week does for you !

Today is my day off, no time for this Forum in the week anymore.

Yes heard about the loss on the radio, not interested in Rugby its like watching paint dry.

[lindsayh]

Thats what working 6 days a week does for you !
Today is my day off, no time for this Forum in the week anymore.
Yes heard about the loss on the radio, not interested in Rugby its like watching paint dry.

Gotta get some balance Carl! I think GDub Glen was in Chicago for the weekend getting his.

[Carl Watts]

Yep its all or nothing for me it seems, 6 days working and the 7th spent repairing Concept 2 monitors all day today, I do the monitors for fun !