30R20

[Cricketbat]

Hi, I’m targeting >8000m in about 4-5 weeks. Managed it in my 20s, hoping to do so again in my late 40s. Training going ok, but it’ll be close! Is there any way of making sure I don’t slip to R21 (ie on an app or audio feedback perhaps)? It’d be gutting to crack the distance and have inadvertently averaged 20.6 rounded up to 21! Thanks for any guidance

[H2O]

Funnily I have a problem also to keep a 20 stroke rate. For me 19 or 21 is easier to maintain. I would let it slip to 21 now and then, then compensate by dropping to 19. If you have the C2 app on your phone you get the exact stroke count from which you can figure out exactly your average spm.

8000+ for 30r20 is excellent. Good luck!

[Cricketbat]

Thanks! I didn’t realise the C2 app had stroke count - I’ve been using RowHero recently. I guess that’ll require some on-the-go calculations which my tired brain might struggle with, but I’ll have a look tomorrow

[reuben]

Maybe a metronome, either a real one or a phone app.

[Sakly]

A 30r20 is the easiest, as you have to pull every 3s and can synch with the remaining time on the PM5.
Of course, this needs some brain activities during the workout, it's probably not for everyone. Stroke counter from Ergdata or Ergzone is the solution for everyone

[Dangerscouse]

Another vote for Ergzone as there's a stroke counter, which should make things easy

Good luck, as 8k+ is a great milestone

[KevinJGK]

I create MP3 files for all my rate restricted workouts which I download to my iPhone and play through air pods.

You can download my 30R20 MPR from here:

I find the 60 second countdown gives me enough time to setup the workout and get comfortable:

https://1drv.ms/u/c/1a40d4271cf25dec/Ed ... A?e=0huNul

[Cricketbat]

Thank you. Appreciate the tips and support. I’ll let you know how I get on!

[MPx]

And probably no need to worry about it. To be in the true sense of the challenge, its 600 strokes and IMO that's your target. But the way the PM is programmed it rounds down. r21 would be 630. 629 or less will give you an r20 in the result. I've seen an elite rower taking advantage of that to max his score (admittedly going for 9k !!) but it seemed a bit like cheating to me.

[Sakly]

And probably no need to worry about it. To be in the true sense of the challenge, its 600 strokes and IMO that's your target. But the way the PM is programmed it rounds down. r21 would be 630. 629 or less will give you an r20 in the result. I've seen an elite rower taking advantage of that to max his score (admittedly going for 9k !!) but it seemed a bit like cheating to me.

As far as I know the PM5 rounds at .5, so 614 would give you r20, but 615 and above would round to r21. But never tried, my r20 is always exactly matching, regardless of time

[Cricketbat]

Yes, I’ll be aiming for 600 strokes and my SR is pretty consistent over the course of a 30R20. Usually I balance a few inadvertent quicker strokes with a slower few.… I want to make sure that come the day and towards the end, when muscles are exhausted I don’t mess it up after all this training which, at the moment, is HARD!

[Cricketbat]

Be interested to know your thoughts. I asked ChatGPT to create my training schedule for this. I asked for 5 sessions a week, based on my current 2k and 5k times. Actually I think it’s pretty decent. What do you reckon?

This is it:


8-Week Rowing Plan for 8000m @ 20spm
⸻

Weeks 1–2 (Efficiency & Power Base)

Session 1
• 6 × 5 min @ 20spm, pace 1:55–1:56
• Rest: 2 min easy paddle between reps
Session 2
• 3 × 20 min steady @ 18–20spm, pace 1:58–2:00
• Rest: 2 min easy paddle between pieces
Session 3
• 4 × 8 min @ 22spm, pace 1:50–1:52
• Rest: 2 min paddle or light rowing
Session 4
• Pyramid (3-4-5-6-5-4-3 min) @ 20spm, pace ~1:55 avg
• Rest: 90 sec between efforts
Session 5
• 70 min continuous easy row @ 18spm, pace 2:00–2:03
• Rest: None (continuous)

⸻

Weeks 3–4 (More Volume, Threshold Push)

Session 1
• 3 × 10 min @ 20spm, pace 1:54–1:55
• Rest: 2 min paddle between pieces
Session 2
• 60 min continuous easy row @ 18–20spm, pace 1:58–2:00
• Rest: None
Session 3
• 2 × 15 min @ 20spm, pace 1:54 then 1:53
• Rest: 3 min light paddle
Session 4
• 10 × 3 min @ 20spm, pace 1:53–1:54
• Rest: 90 sec between reps
Session 5
• 80 min continuous easy row @ 18spm, pace 2:00–2:03
• Rest: None

⸻

Weeks 5–6 (Race-Specific Pressure)

Session 1
• 4 × 7 min @ 20spm, pace 1:52–1:53
• Rest: 2 min light row
Session 2
• 2 × 30 min @ 19spm, pace 1:58–2:00
• Rest: 5 min light paddle between pieces
Session 3
• 3 × 10 min @ 22spm, pace 1:48–1:50
• Rest: 3 min easy
Session 4
• 2 × 16 min @ 20spm, pace 1:52–1:53
• Rest: 4 min light paddle
Session 5
• 70–80 min continuous easy row @ 18spm, pace 2:01–2:03
• Rest: None

⸻

Weeks 7–8 (Sharpen and Peak)

Session 1
• 8 × 2 min @ 20spm, pace 1:49–1:50
• Rest: 90 sec between reps
Session 2
• 40–45 min easy @ 19spm, pace 2:00
• Rest: None
Session 3
• 1 × 15 min @ 20spm, pace 1:52–1:53
• Rest: None
Session 4
• 6 × 1 min @ 20spm, pace 1:46–1:48
• Rest: 90 sec between reps
Session 5
• Week 7: 60 min continuous easy @ 18spm, pace 2:01–2:03 (no rest)
• Week 8: TEST — 30 min row at 20spm aiming for 8000m, full effort.

[MPx]

Its only 8 weeks so I guess right to be very focussed...but I don't think ONLY erging at r18-20 is necessarily the best prep for anything. We don't ONLY erg at r30+ for 8 weeks when we focus on a 2k. But other than adding in more variety/fun and more stimulae its probably as good as any other plan...

Best of luck with it...

[Dangerscouse]

Its only 8 weeks so I guess right to be very focussed...but I don't think ONLY erging at r18-20 is necessarily the best prep for anything. We don't ONLY erg at r30+ for 8 weeks when we focus on a 2k. But other than adding in more variety/fun and more stimulae its probably as good as any other plan...

Best of luck with it...

I'd also not recommend ignoring higher stroke rates, and I'd possibly be cautious on some of those pace suggestions. A 60 min r18 1:58 pace in week three particularly caught my eye. Admittedly this could be r20 or 2:00 pace, but nevertheless it might be quite an effort.

FWIW, I've never done anything specific for a 30r20 as it's always felt like this session is a just a good indicator of general erging ability

[Cricketbat]

Many thanks again for the replies. I thought a training plan was worth a go as I’m in good aerobic shape but lack power (too many years running without doing any weights). Hopefully the plan will help a bit. I agree with you about the longer rows and I’ve avoided them (at the suggested rate/pace anyway) as they look out of my range and too knackering. I did an hour of 20R @2:00 yesterday but will take on your advice and swap in a couple of faster sessions and perhaps a dreaded 8x500!

Apologies if I’m being a muppet, but I couldn’t find the stroke counter on the ErgData app. If you get a chance please could you send a screenshot? Thank you