Appropriate intervals for weight loss

Rowing for weight loss or weight control? Start here.
Post Reply
N9ne
Paddler
Posts: 2
Joined: April 25th, 2019, 6:33 am

Appropriate intervals for weight loss

Post by N9ne » April 25th, 2019, 6:39 am

I'm male, mid-30s, 5'9 and about 82kg looking to lose weight rowing.

What are appropriate intervals and target pace for a relative beginner, who has 30-40 minutes per session (3-4 times per week)?

At a guess, perhaps something like 8 x 500m @ 2:00 pace/1:30 rest in between? Or more intervals/shorter distance (250m)?

Thanks in advance for any advice!

User avatar
Citroen
SpamTeam
Posts: 5736
Joined: March 16th, 2006, 3:28 pm
Location: Basingstoke, UK

Re: Appropriate intervals for weight loss

Post by Citroen » April 25th, 2019, 6:58 am


N9ne
Paddler
Posts: 2
Joined: April 25th, 2019, 6:33 am

Re: Appropriate intervals for weight loss

Post by N9ne » April 25th, 2019, 7:16 am

Thanks Citroen, the Pete Plan looks very useful.

Dino
1k Poster
Posts: 192
Joined: December 23rd, 2018, 8:54 am

Re: Appropriate intervals for weight loss

Post by Dino » April 25th, 2019, 2:18 pm

An alternative resource is the Concept2 Training Guide v2.
I dont know where the orginal link is - but this one works still:
http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

Check out section 8 which is on Nutrition & Weight Management. It includes a weight management program with suggested training sessions.

Good luck!
51 HWT M - age group verified percentiles based on 2019 season, long term target to get above 75% for all (although maybe not the FM!)
500m (63rd), 1k (64th), 2k (73rd), 5k (83rd), 30m (84th), 10k (82nd), 60m (76th), HM (85th), FM (72nd)

lindsayh
Half Marathon Poster
Posts: 2658
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: Appropriate intervals for weight loss

Post by lindsayh » April 26th, 2019, 6:13 am

N9ne wrote:
April 25th, 2019, 6:39 am
I'm male, mid-30s, 5'9 and about 82kg looking to lose weight rowing.
What are appropriate intervals and target pace for a relative beginner, who has 30-40 minutes per session (3-4 times per week)?
At a guess, perhaps something like 8 x 500m @ 2:00 pace/1:30 rest in between? Or more intervals/shorter distance (250m)?
Thanks in advance for any advice!
I would vote for longer distances and fewer rests for weight loss. Sessions like 8x 500 and the like are likely to be much less effective for weight loss than longer steady pieces. Shorter fast intervals will be used a lot when training for a 2k race or trial but not so much for weight loss. If you area a beginner then doing those intervals @2:00 is likely to be way too fast to maintain a steady HR - there is little or nothing to be gained by racing the training.
Slow steady pieces capped at say 70% of maximum with the aim off getting to around 40 minutes without rests is a good goal. You might find 5x 8'/2'R a good way of achieving this. Lots of useful threads/info in this particular sub forum. Mainly it is just meters that helps the most.
If you have 30/40 minutes then just use that with slower continuous rowing.
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

User avatar
Quatroux
6k Poster
Posts: 625
Joined: August 30th, 2011, 9:36 am
Location: Dallas, Texas

Re: Appropriate intervals for weight loss

Post by Quatroux » April 26th, 2019, 8:24 am

Weight loss is 100% about eating at a caloric deficit. Seriously. Anything I type after this is just fluff.
The Pete Plan is a respected training program. As you are a novice, you will benefit from the novice effect. This means just about anything you do will help you. I see no reason for that "anything" not to be a broadly used plan like the Pete Plan which contains plenty of volume to drive progress.
Best of luck to you!
-Andy
PaceBoat lurched ahead unforgivingly, mocking his efforts.

Allan Olesen
2k Poster
Posts: 328
Joined: April 27th, 2018, 6:40 am

Re: Appropriate intervals for weight loss

Post by Allan Olesen » April 26th, 2019, 2:05 pm

Quatroux wrote:
April 26th, 2019, 8:24 am
Weight loss is 100% about eating at a caloric deficit.
...and for some us, this caloric deficit is easier to maintain when the training doesn't make us hungry.

Long, low intensity sessions don't make me hungry. Short, intensive sessions do.

User avatar
Quatroux
6k Poster
Posts: 625
Joined: August 30th, 2011, 9:36 am
Location: Dallas, Texas

Re: Appropriate intervals for weight loss

Post by Quatroux » April 26th, 2019, 3:01 pm

Allan Olesen wrote:
April 26th, 2019, 2:05 pm
Quatroux wrote:
April 26th, 2019, 8:24 am
Weight loss is 100% about eating at a caloric deficit.
...and for some us, this caloric deficit is easier to maintain when the training doesn't make us hungry.

Long, low intensity sessions don't make me hungry. Short, intensive sessions do.
That's a solid point. I don't know how individualized this is, but I'd think some experimentation might be good. A food diary is also a solid tool for achieving the necessary energy deficit.
-Andy
PaceBoat lurched ahead unforgivingly, mocking his efforts.

User avatar
jackarabit
Marathon Poster
Posts: 4734
Joined: June 14th, 2014, 9:51 am

Re: Appropriate intervals for weight loss

Post by jackarabit » April 27th, 2019, 12:26 am

Quatroux writes:
. I see no reason for that "anything" not to be a broadly used plan like the Pete Plan which contains plenty of volume to drive progress.
Oh yeh, Pete Plan for weight loss? That should work.B) Plenty of volume. Particularly if you do a righteous six sessions per week giving special attention to the recommended 8-15k SS continuous every other day. Well, maybe 8-12k would be more realistic as it takes a pretty decent athlete to choke down a 15k snack at Lunchtime [TM] and we ain’t all Pete Marston. A paltry 60-80k volume per week should burn enuf stored lard to at least assist calorie deficit downsizing. I feel LICT just talking about it. Bon apetit!
There are two types of people in this world: Those who can extrapolate from incomplete data

M_72_5'-7"_164lb
Image

Training Log

jamesg
Half Marathon Poster
Posts: 2398
Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Re: Appropriate intervals for weight loss

Post by jamesg » April 28th, 2019, 1:41 am

I'm male, mid-30s, 5'9 and about 82kg looking to lose weight rowing.

What are appropriate intervals and target pace for a relative beginner, who has 30-40 minutes per session (3-4 times per week)?
Height 5'9 suggests a fit weight of about 78 kg. You can get fit and in due time do plenty of continuous work and so control weight at 2 Watt/kg, so 150-160 Watt, more if you like. If you use standard rowing style you'll be able to keep the rating down (20-22), the stroke efficient and lift the rating in the last quarter of your work-out. This helps check on progress.

You'll do more work so produce more heat by going continuous, not intervals, which have a different function. In any case stiff intervals need a long warm-up that's not idling. Rowing is all intervals anyway, we relax between successive 1 second pulls for at least 2 seconds before the next one.
78y, 188cm, 87kg, MHR 155. Last 2k (24 May 19) 8.46.6@22

User avatar
hjs
Marathon Poster
Posts: 8307
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: Appropriate intervals for weight loss

Post by hjs » April 28th, 2019, 3:30 am

Quatroux wrote:
April 26th, 2019, 8:24 am
Weight loss is 100% about eating at a caloric deficit. Seriously. Anything I type after this is just fluff.
The Pete Plan is a respected training program. As you are a novice, you will benefit from the novice effect. This means just about anything you do will help you. I see no reason for that "anything" not to be a broadly used plan like the Pete Plan which contains plenty of volume to drive progress.
Best of luck to you!
Indeed, diet is number one. To burn more energy just move more in daily life. Walk or cycle etc.
Training is to get better at something.

Pete plan is ment to prepare for a 2k race or test. Rowing for say 40 min will burn maybe 600 Kcal.
Most easy way is lowering carb intake and relative up protein.
For my training see twitter @Hjsrowing

User avatar
jackarabit
Marathon Poster
Posts: 4734
Joined: June 14th, 2014, 9:51 am

Re: Appropriate intervals for weight loss

Post by jackarabit » April 28th, 2019, 8:04 am

Jamesg writes:
Rowing is all intervals anyway, we relax between successive 1 second pulls for at least 2 seconds before the next one.
Best weight loss “interval” workout: 1200x1”/R2”? :lol: I like it!
There are two types of people in this world: Those who can extrapolate from incomplete data

M_72_5'-7"_164lb
Image

Training Log

Post Reply