How long are your steady state sessions?

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How long are your steady state sessions?

Post by Crypter » May 17th, 2018, 12:03 pm

Hi guys,

I’m just curious about what your typical steady state sessions are? 10k, 30 min, 90 min, 2x45 min…? What is the minimum one should do in your opinion to get an advantage out of a ss session? Typically I do 10k sessions, sometimes 30 or 60 min, nothing above 60 min at the moment.
24 y/o 6" 245 lbs
Got lazy the last few years. Previous best times a few years ago:
500m - 1:25.5 | 1000m - 3:12 | 2000m - 6:43.8

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Re: How long are your steady state sessions?

Post by jimmyshand » May 17th, 2018, 12:17 pm

I like to do 10k as a minimum and ideally 60 minutes if I can fit it in. I don't know much about the physiology of it but anything less than 8k just feels too short.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
1k 3:15.6 | 2k 6:51.4 | 5k 18:19.4 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

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Re: How long are your steady state sessions?

Post by JerekKruger » May 17th, 2018, 12:17 pm

I'm working my way back up to 60 minute sessions which I want to be my standard steady state session. Once I'm back to doing that regularly I'll throw in the odd longer session and, of course, shorter harder sessions, but 60 minutes will probably remain my standard steady state session.
Tom | 33 | 6'6" | 93kg


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Re: How long are your steady state sessions?

Post by Anth_F » May 17th, 2018, 12:50 pm

Before i injured my back some months ago i would do a variety of SS stuff. 30mins, 8k's, 10k's, 45mins,12k's, occasional 60min sessions... these worked well for me and my rowing fitness. But since returning from injury i do continuous 30min SS sessions. I can't say my fitness has improved that much from these but it's certainly not gotten any worse.

However, i'm trying to bulk up, so i have made a conscious decision to limit the amount of rowing i do now.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

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Re: How long are your steady state sessions?

Post by Dangerscouse » May 17th, 2018, 3:05 pm

10 miles is my preferred session, and if I have got the time I'll do a HM but I'm now mixing up the sessions with a lot more shorter, faster distances.

I think that this distance is really good for me to keep the weight off despite eating a stupidly large amount of food.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

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Re: How long are your steady state sessions?

Post by Dreadfish » May 17th, 2018, 3:29 pm

Currently mine are 36 mins (odd time I know ) about to pop that up to 45min sessions. Then in a few weeks bump up to 60 min sessions. Will sit on that for the majority of the time with the odd hm thrown in with a view to getting a fm done in the next 6 months.
56 yo from New Zealand
6'4 and 115kg


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Re: How long are your steady state sessions?

Post by Carl Watts » May 18th, 2018, 5:30 am

30 minutes works for me, anything longer really feels like a drag these days.

I don't think it needs to be longer, at the end of the day its all relative to your pace and rating anyway. Add 3 or 4 seconds to your pace and you can double the distance/time so it comes down to how much time your prepared to commit to the rowing. Currently I have plenty of other activities also consuming energy and time so 30min for 3 times a week is good this season.

Basically I could do 1:57 pace for 30 minutes or 2:01 for an hour, the end result would feel similar, not that I'm saying the physiological effects on your body would be identical.
Carl Watts.
Age:52 Weight: 104kg Height:183cm
Concept 2 Monitor Service Technician & indoor rower.

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Re: How long are your steady state sessions?

Post by bisqeet » May 18th, 2018, 10:43 am

i start at HM...
2017 Season: 196cm / 92kg : M49
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Re: How long are your steady state sessions?

Post by mdpfirrman » May 18th, 2018, 11:24 am

Usually the equivalent of 10K to 12K most days. I've been using my Air Dyne bike just for change of pace along with the rower, so I might do 6K on the rower, then 25 minutes on the Air Dyne, keeping around the same Watts.

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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Re: How long are your steady state sessions?

Post by david.kula » May 22nd, 2018, 5:21 pm

10k at UT1/2 trying to switch out of the shorter but more brutal plan I got from a web site. Done 10k last 3 days in a row and it does get boring.
M48 / 5'10" / 187lb / Sudbury, MA, USA / 2k: 07:42.9 / 5k: 20.11.1

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Re: How long are your steady state sessions?

Post by lancecampeau » May 22nd, 2018, 7:53 pm

Some of my go-to SS workouts...

10k @ 2:02.5
60min @ 2:04.5
HM @ 2:07.9 or better
Male, 45, 6ft / 241 lbs, 183cm / 109 kg / Started erging in Jan 2017

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