Tell me my 500 meters target time

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.
User avatar
Heaviestuser
500m Poster
Posts: 99
Joined: June 29th, 2006, 3:47 am
Location: The Netherlands
Contact:

Tell me my 500 meters target time

Post by Heaviestuser » July 2nd, 2006, 8:16 am

Hi,
I've been indoor rowing since autumn 2005.
My first personal best was 8.40, rowing 2K.

Now it is down to 7.40.

I wonder what my PB rowing 500 meters could be ? It is at the moment
1.45.6. I start with a split of 1.40 but cannot keep up a split of 1.40, and than cannot even finish 500 meters.
What preparations coudl help ? I am more of an endurance athlete than an strenght athlete.
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

User avatar
johnlvs2run
Half Marathon Poster
Posts: 3807
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Re: Tell me my 500 meters target time

Post by johnlvs2run » July 2nd, 2006, 10:55 am

Three things help me with the 500 meters. First, doing some training at 500 meter pace. Secondly, doing a good warmup. This is especially important for the 500 meters. Third, setting the monitor on projected pace and keeping the same exact pace all the way.

Your 1:45.6 is good compared to your 2k and without special 500m training. I'd aim for a 1:44 the next time and keep the pace even all the way. If that seems too easy then aim for 1:43 the time after that. Whomp on the last 100 meters and that will tell you how much and if you have anything more in reserve.
74 5'8 155
my training log

User avatar
PaulS
10k Poster
Posts: 1212
Joined: March 16th, 2006, 12:07 pm
Location: Washington State, USA
Contact:

Re: Tell me my 500 meters target time

Post by PaulS » July 2nd, 2006, 7:47 pm

Heaviestuser wrote:Hi,
I've been indoor rowing since autumn 2005.
My first personal best was 8.40, rowing 2K.

Now it is down to 7.40.

I wonder what my PB rowing 500 meters could be ? It is at the moment
1.45.6. I start with a split of 1.40 but cannot keep up a split of 1.40, and than cannot even finish 500 meters.
What preparations coudl help ? I am more of an endurance athlete than an strenght athlete.
It's quite usual to be 10 seconds in pace different between 500m and 2k PB's with balanced fitness. If you are more of an endurance athlete, it's not showing much at this point. Keep working on your overall fitness to bring both paces down, it appears you are doing a good job at it.
Erg on,
Paul Smith
www.ps-sport.net Your source for Useful Rowing Accessories and Training Assistance.
"If you don't want to know the answer, don't ask me the question."

User avatar
johnlvs2run
Half Marathon Poster
Posts: 3807
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Post by johnlvs2run » July 2nd, 2006, 8:10 pm

A 7:40 for the 2k divided by the conversion factor of 4.612 is equivalent to a 500 meter time of 1:39.8.

Thus Heaviestuser has excellent endurance for the 2k based on his 500m time of 1:45.6.

When my fastest 2k was 7:25.8, my 500m time was 1:44.3 and it took concentrated 500m training to get it any faster than that.
74 5'8 155
my training log

stroke_seat123
Paddler
Posts: 29
Joined: June 2nd, 2006, 10:23 pm
Location: florida
Contact:

Post by stroke_seat123 » July 2nd, 2006, 8:51 pm

how did u figure that out?
2k: 6:34.0
500:1:28.3
10k: 38:23.8
6k:21:19.6
only 15

User avatar
johnlvs2run
Half Marathon Poster
Posts: 3807
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Post by johnlvs2run » July 2nd, 2006, 8:58 pm

By comparing the times for the top rowers for the 10 ranking evenings and world records.
74 5'8 155
my training log

Ben Rea
2k Poster
Posts: 390
Joined: March 16th, 2006, 9:22 pm

Post by Ben Rea » July 2nd, 2006, 10:57 pm

so if my 2k time is 7:47.6 (1:56.9/500m) and my 500m pb is 1:44.3 that means i better endurance than sprinting power?
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

User avatar
johnlvs2run
Half Marathon Poster
Posts: 3807
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Post by johnlvs2run » July 2nd, 2006, 11:01 pm

Yes it does.
74 5'8 155
my training log

jamesg
Half Marathon Poster
Posts: 2974
Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Post by jamesg » July 3rd, 2006, 6:23 am

HU,
To calculate a target 500m time (to be reached after N years studying technique and training) note that the best lightweights can pull around 7W/kg for a 500 test. My best is little more than 4W/kg; I'm 65, 87 kg. Presumably you can get nearer the 7W/kg target.

Another way of doing some sums might be to take the work/stroke index (power/rating) that you use in normal training @ 19-21, then extrapolate to rating 30-35; and then try it.

Note that 500m is not a flat out sprint. To see where flat out sprints end, try that too. Indeed when I get to 300m, especially on water, I start to think 500m is a very long way.
08-1940, 183cm, 84kg. Last seen MHR 155, in 2k (2020-12-03) 8.47.6@23

User avatar
PaulS
10k Poster
Posts: 1212
Joined: March 16th, 2006, 12:07 pm
Location: Washington State, USA
Contact:

Post by PaulS » July 3rd, 2006, 12:09 pm

Ben Rea wrote:so if my 2k time is 7:47.6 (1:56.9/500m) and my 500m pb is 1:44.3 that means i better endurance than sprinting power?
No, your 500m pace is 12.6 seconds faster than your 2k pace, meaning you need to work more on your endurance. (i.e. You are imbalanced in favor of sprinting/strength at the moment.) Obviously opinions vary, you choose who to believe. B)
Erg on,
Paul Smith
www.ps-sport.net Your source for Useful Rowing Accessories and Training Assistance.
"If you don't want to know the answer, don't ask me the question."

JimR
5k Poster
Posts: 544
Joined: March 20th, 2006, 1:08 pm

Post by JimR » July 3rd, 2006, 12:33 pm

PaulS wrote:
Ben Rea wrote:so if my 2k time is 7:47.6 (1:56.9/500m) and my 500m pb is 1:44.3 that means i better endurance than sprinting power?
No, your 500m pace is 12.6 seconds faster than your 2k pace, meaning you need to work more on your endurance. (i.e. You are imbalanced in favor of sprinting/strength at the moment.) Obviously opinions vary, you choose who to believe. B)
Paul ... I assume this is based on the double the distance, add 5 seconds rule of thumb you have found holds true for most people? So a person with a gap between pace on a 500m piece vs a 2K piece greater than 10 seconds needs to work on endurance ... less than 10 seconds an they should work on speed???

JimR

stroke_seat123
Paddler
Posts: 29
Joined: June 2nd, 2006, 10:23 pm
Location: florida
Contact:

Post by stroke_seat123 » July 3rd, 2006, 3:54 pm

so if i pull a 6 44 2k what should my 500 meter be?
2k: 6:34.0
500:1:28.3
10k: 38:23.8
6k:21:19.6
only 15

User avatar
johnlvs2run
Half Marathon Poster
Posts: 3807
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Post by johnlvs2run » July 3rd, 2006, 4:23 pm

Your 500 meter is fine.

If you were faster at that then your 2000m might not be as fast as it is.
74 5'8 155
my training log

User avatar
PaulS
10k Poster
Posts: 1212
Joined: March 16th, 2006, 12:07 pm
Location: Washington State, USA
Contact:

Post by PaulS » July 3rd, 2006, 4:28 pm

JimR,

Well, unless the individual is completely up against the Best performance level in the world, they should continue to work on both aspects, though they could use it as a guide as to what might get more emphasis so they remain in a good balance of fitness. There are very few instances I've seen where strength is the issue, and it seems to happen with those that only focus on endurance training, which is not really that bad of a thing, unless of course they really want to improve their 2k to a specific avg pace and they find it impossible to do a 500m time trial 10 seconds in pace faster than that avg. The strength work can be accomplished much quicker than the endurance work, so when someone wants to improve their 2k, I generally would go straight to suggesting they work on their 6k.

SS123,
Your 500m time trial should be as fast as you can possibly complete it, but with a 2k of 6:44, a target of 1:31 would be a good place to start, and press it from there.
Erg on,
Paul Smith
www.ps-sport.net Your source for Useful Rowing Accessories and Training Assistance.
"If you don't want to know the answer, don't ask me the question."

User avatar
johnlvs2run
Half Marathon Poster
Posts: 3807
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Post by johnlvs2run » July 3rd, 2006, 4:37 pm

Ben Rea wrote:so if my 2k time is 7:47.6 (1:56.9/500m) and my 500m pb is 1:44.3 that means i better endurance than sprinting power?
On the average, a 2k is 4.612 times the 500 meters.

Thus your 1:44.3 would indicate an 8:01.1 for the 2k but you are 13.5 seconds faster than this, showing your endurance is good. Of course if you improve your endurance more and your speed stays the same, your 2k time will be faster. A couple of years ago my 500m was 1:44.3 and my 2k was 7:25.8. After that I worked on the 500 quite a bit and got it down faster, still not close to being on par with my 2k but that's fine.

Heaviestuser's 500 of 1:45.6 indicates a 2k of 8:07.1 but he is 27 seconds faster than this, also showing very good endurance.

Paul Smith's 500 of 1:24.0 a few years ago times 4.612 indicates an on par 2k of 6:27.0. But the fastest he has done in the last five years is more than 6 seconds slower than that. Thus he is the one lacking endurance, if that weren't already quite obvious. Also he weighs in at 250 pounds so it's not surprising that he's lacking fitness.

The rest of us can be proud that we are taking much better care of ourselves.

The older we get, the greater the importance this has.
74 5'8 155
my training log

Post Reply