Proper Metrics for a 30'@20

TabbRows · Post by **TabbRows** » November 22nd, 2008, 2:37 pm

I did a 30' @20spm this morning. 7033 m . Fairly steady pacing thorugh each 2 minute segment, 467-469m, with a kick up in the last 4 minutes to 470/475 but steady 20 rating. Thst's an average of 167w, power ratio of 8.35 and 11.7 meters avg per stroke. Felt like a high end UT1 work out.

But just curious as to what I should be focusing on if I do these workouts in the future? Is there a relationship to a 2K time/goal i should be striving for?

In the past when I row 30' for time I'm up around 25-27 spm, with a gradual kick up to 28 toward the end. I'm not usually down below 22-24 even on long rows when training for a marathon.

tdekoekkoek · Post by **tdekoekkoek** » November 22nd, 2008, 4:26 pm

It all depends on what you are trying to achieve with each workout. You cannot really say that this 30 minutes "should" have been at xyz effort. In other words, if your goal for this workout was steady work, concentrating on form and power, it is fine and will help you get fitter. But every training regimen should include long/slow work, faster interval work and speed work, along with strength and flexibility work.

In my opinion, since it is still early winter you will get big benefit from doing these kinds of 30 - 60 min workouts and not worry too much about faster rate stuff. After you build up your volume and strength, you can start going harder and quicker as you approach your 2k season (I'm assuming that's Jan/Feb).

I did a similar 30 min piece yesterday and will be pushing that up to 60 mins soon. Then I'll start doing some 4*1500m pieces to bring down my 6K times. After that I'll focus on 2K.

Cheers,

Trevor