Interval Set-up?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Post Reply
KeithT
10k Poster
Posts: 1370
Joined: February 5th, 2018, 12:41 pm

Interval Set-up?

Post by KeithT » September 10th, 2020, 2:11 pm

OK guys, this may seem like a silly question but I am curious to see responses to determine if there is a general consensus on this...

When you do intervals do you set-up the rower according to the interval distance or to the distance it is training for? For instance, let's say you are doing 8-10 intervals of 500m at 2K pace for 2K training. Do you set-up the rower to how you would row 500M (maybe different drag and foot position) or for how you would do a 2K?
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

MartinSH4321
10k Poster
Posts: 1899
Joined: October 10th, 2018, 6:43 am

Re: Interval Set-up?

Post by MartinSH4321 » September 10th, 2020, 2:33 pm

KeithT wrote:
September 10th, 2020, 2:11 pm
OK guys, this may seem like a silly question but I am curious to see responses to determine if there is a general consensus on this...

When you do intervals do you set-up the rower according to the interval distance or to the distance it is training for? For instance, let's say you are doing 8-10 intervals of 500m at 2K pace for 2K training. Do you set-up the rower to how you would row 500M (maybe different drag and foot position) or for how you would do a 2K?
Definitely the 2k set-up in this case, at least for me the set-up depends on the pace and rating I train, not the distance for one interval.
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

KeithT
10k Poster
Posts: 1370
Joined: February 5th, 2018, 12:41 pm

Re: Interval Set-up?

Post by KeithT » September 10th, 2020, 2:42 pm

MartinSH4321 wrote:
September 10th, 2020, 2:33 pm
KeithT wrote:
September 10th, 2020, 2:11 pm
OK guys, this may seem like a silly question but I am curious to see responses to determine if there is a general consensus on this...

When you do intervals do you set-up the rower according to the interval distance or to the distance it is training for? For instance, let's say you are doing 8-10 intervals of 500m at 2K pace for 2K training. Do you set-up the rower to how you would row 500M (maybe different drag and foot position) or for how you would do a 2K?
Definitely the 2k set-up in this case, at least for me the set-up depends on the pace and rating I train, not the distance for one interval.
Ok, that's what I typically do as well but not sure if most do that too and if that is how it "should be" done.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

Dangerscouse
Marathon Poster
Posts: 4582
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Interval Set-up?

Post by Dangerscouse » September 10th, 2020, 2:49 pm

As you know I'm not a massive 'intervaler', but I never change anything when I do them, mainly because it doesn't occur to me!

If I had thought about it, I'd set it up for the target distance rather than the bite size chunk session.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

MartinSH4321
10k Poster
Posts: 1899
Joined: October 10th, 2018, 6:43 am

Re: Interval Set-up?

Post by MartinSH4321 » September 10th, 2020, 2:50 pm

KeithT wrote:
September 10th, 2020, 2:42 pm
MartinSH4321 wrote:
September 10th, 2020, 2:33 pm
KeithT wrote:
September 10th, 2020, 2:11 pm
OK guys, this may seem like a silly question but I am curious to see responses to determine if there is a general consensus on this...

When you do intervals do you set-up the rower according to the interval distance or to the distance it is training for? For instance, let's say you are doing 8-10 intervals of 500m at 2K pace for 2K training. Do you set-up the rower to how you would row 500M (maybe different drag and foot position) or for how you would do a 2K?
Definitely the 2k set-up in this case, at least for me the set-up depends on the pace and rating I train, not the distance for one interval.
Ok, that's what I typically do as well but not sure if most do that too and if that is how it "should be" done.
Interesting question, curious to read how others do it
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

User avatar
max_ratcliffe
10k Poster
Posts: 1023
Joined: May 2nd, 2019, 11:01 pm

Re: Interval Set-up?

Post by max_ratcliffe » September 11th, 2020, 6:19 am

KeithT wrote:
September 10th, 2020, 2:11 pm
OK guys, this may seem like a silly question but I am curious to see responses to determine if there is a general consensus on this...

When you do intervals do you set-up the rower according to the interval distance or to the distance it is training for? For instance, let's say you are doing 8-10 intervals of 500m at 2K pace for 2K training. Do you set-up the rower to how you would row 500M (maybe different drag and foot position) or for how you would do a 2K?
Interesting question. I think that if you're doing sprints, especially super short ones, then there is some sense in increasing the drag. So if you were doing 250s as preparation for a 1k, and trying to, say, rate 40+, then an increased drag would be helpful.

But I wouldn't change the foot position from the race position.
49yo, 82kg
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

MPx
5k Poster
Posts: 526
Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: Interval Set-up?

Post by MPx » September 11th, 2020, 7:08 pm

I change foot position for 100 and 1min TTs and up the DF for 100, 1min and 500 TTs (a bit). But everything else including 250, 1 on 1 and 500 intervals are all done with my std DF and foot position. Basically all of those sessions are several '000m in total albeit with breaks so they're never going to be done with the same intensity and the changes only help increase the intensity and I can only sustain that for a very short period.
Mike - 63 HWT 183

Image

User avatar
Citroen
SpamTeam
Posts: 6745
Joined: March 16th, 2006, 3:28 pm
Location: A small cave in deepest darkest Basingstoke, UK

Re: Interval Set-up?

Post by Citroen » September 12th, 2020, 4:21 am

KeithT wrote:
September 10th, 2020, 2:11 pm
Do you set-up the rower to how you would row 500M (maybe different drag and foot position) or for how you would do a 2K?
Most folks don't change the drag ever.

You'd only whack the lever up to 11 to show your Incredible Hulk status (or if you're a dumb gym monkey or Crossfitter) when you're sprinting at 100m, 300m or 500m. Not for training intervals for a 2K.

User avatar
hjs
Marathon Poster
Posts: 9359
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: Interval Set-up?

Post by hjs » September 12th, 2020, 4:43 am

Citroen wrote:
September 12th, 2020, 4:21 am
KeithT wrote:
September 10th, 2020, 2:11 pm
Do you set-up the rower to how you would row 500M (maybe different drag and foot position) or for how you would do a 2K?
Most folks don't change the drag ever.

You'd only whack the lever up to 11 to show your Incredible Hulk status (or if you're a dumb gym monkey or Crossfitter) when you're sprinting at 100m, 300m or 500m. Not for training intervals for a 2K.
Setting the lever high does not show anything. Setting it high and pulling close to 1 min splits is both needed.

User avatar
Citroen
SpamTeam
Posts: 6745
Joined: March 16th, 2006, 3:28 pm
Location: A small cave in deepest darkest Basingstoke, UK

Re: Interval Set-up?

Post by Citroen » September 12th, 2020, 1:07 pm

hjs wrote:
September 12th, 2020, 4:43 am
Setting the lever high does not show anything. Setting it high and pulling close to 1 min splits is both needed.
I should have put "show off" or "show up" for the non E1L'ers.

Exactly, as that needs you to be the Incredible Hulk.

KeithT
10k Poster
Posts: 1370
Joined: February 5th, 2018, 12:41 pm

Re: Interval Set-up?

Post by KeithT » September 14th, 2020, 9:34 am

Thanks all, seems everyone goes with the "what pace you are training for approach" which is what I have done but the question popped in my head. I row pretty much everything from 2K up at the same drag (130) and for all training with only adjusting drag for 1 min/500m/1 K TTs.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

Post Reply