Interval Workout Question

[jthansen]

Hello Everyone:

I've had my model D for about a month, and I love it. I use it regularly and am getting better every time I use it. However, there is one issue that I still haven't been able to understand:

How do interval workouts work? Here is what I mean by this question: I set my treadmill for interval workouts so a certain part of the workout will be relatively hard and another will be relatively easy. At the end, my total miles are displayed on the screen. In terms of the total time and distance, the treadmill does not make any distinction between interval workouts (with alternating hard and easy work) and straight runs without alternations. Regardless of which workout option was selected, the treadmill simply offers a total of the time and distance.

However, I get the idea (although I have not tried it) that the rower somehow logs rest and work intervals differently. Is this correct? Why is it programmed this way instead of like a treadmill?

I have been doing 30 minute workouts and have been trying to improve my total meters each workout. I would like to use an interval program and set it up for 2 minutes hard and 1 minute easy work for 30 minutes to see if this interval workout will inspire me to increase my 30 minute total. However, if the total meters will not be counted the same as the 30 minute straight workout, I am reluctant to do this. Also, I upload my workouts to the online logbook. If I do the interval workout listed above, but my total time is 30 minutes, will it be listed as a 30 minute workout on the online logbook (so that I can compare it with my other 30 minute workouts)?

Sorry about the long question - I feel that this is the one remaining issue about the rower that I just don't grasp. If someone would explain it to me, I would be very grateful.

Thanks,

Jim
Jthansen@oakland.edu

[johnlvs2run]

I would set it up as a 30 minute row, with 1 minute splits.

You can add the twenty 1 minute splits afterwards.

Or set it for 3' splits and keep track of the first 2 minutes of each in your head.

[jthansen]

Thank you for the reply, but I still don't understand how the concept 2 (with my PM4) considers the rest periods. Also, what are splits and how would they help me accomplish my goal?

Thank you again for your quick response.

Jim

I would set it up as a 30 minute row, with 1 minute splits.

You can add the twenty 1 minute splits afterwards.

Or set it for 3' splits and keep track of the first 2 minutes of each in your head.

[johnlvs2run]

select workout
new workout
intervals: time

Select 2:00 for the reps, and 1:00 for the intervals.

[jthansen]

Thanks for all the replies. But, I still don't know the answer to my fundamental question: Does the rower count rest intervals differently than work intervals in terms of total meters rowed? There are a couple of other questions that stem from this question that I also asked above, but this is the fundamental question.

Thanks,

Jim

[Bob S.]

Thanks for all the replies. But, I still don't know the answer to my fundamental question: Does the rower count rest intervals differently than work intervals in terms of total meters rowed? There are a couple of other questions that stem from this question that I also asked above, but this is the fundamental question.

Thanks,

Jim

Jim,

The answer is yes. If you really want full data, the best way is to set all the rests at zero and use regular intervals for your active rests. For example this is what I used for a 4X1k/5r with a 20' cool down included:

#1: 1K, zero r
#2: 5' (active r), zero r
#3: 1K, zero r
#4: 5' (active r), zero r
#5: 1K, zero r
#6: 5' (active r), zero r
#7: 1K, zero r
#8: 20' (cool down), zero r

The disadvantage is that there is a limit on the number of intervals (30?), so that this will not work if you have a whole lot of intervals and active rests. The advantages are that you get the meters, pace, rate, and HR for all the the rests and the cool down, as well as seeing the predicted interval total during each of these. The total distance for the whole piece will be displayed at the end, along with the average pace and rate. The average pace and rate are sort of useless data, but the total is handy if you are entering all your meters for various challenges. Of course, you could enter each individual interval separately instead and do the same thing, but using the total saves a bit of time.

Bob S.

[johnlvs2run]

Does the rower count rest intervals differently than work intervals in terms of total meters rowed?

The pm does count the rest intervals differently, and does give you to the total meters for them.

[jthansen]

Thank you to everyone for the helpful replies. Now I understand the following: 1) That rest intervals and work intervals are counted separately (I'm still not sure why, since they're not on my treadmill or other aerobic equipment, but at least I understand how it works on the rower), and 2) the best way to accomplish an interval workout and have the PM count all the intervals in the final meter tally is to set all the interval periods to zero rest.

If there is anything that I am missing, or there is other information that can help me on this issue, please let me know.

Thank you!

Jim
jthansen@oakland.edu

[tbartman]

Actually, I find it a bit confusing/annoying too, so you are not alone.

If you set your intervals as suggested (i.e. type in a 1' interval with no rest, then 3' interval with no rest (which is really your rest), etc.) at the end you will be able to see your data for every single segment. The total meters will show up in your lifetime meters.

However, even if you set up intervals with rest, the complete information for the work periods is recorded, and the total meters for all the rests combined is recorded as well (at the bottom of the log). It doesn't count any other information for the rests (time, SPM, etc.) So, you get credit for the meters rowed - wether rest or work, but data only on the work periods.

It'll look something like this:

workout name, date, etc, 2000 meters, 8 minutes, x watts, etc. etc.
---
Interval 1 500 meters 2 minutes 26 spm 700 watts ...
Interval 2 500 meters 2 minutes etc ...
Interval 3 500 meters 2 minutes etc ...
Interval 4 500 meters 2 minutes etc ...
---
Rest 3500 meters

And if you looked at your lifetime meters, you'd see 5500 meters added there

[johnlvs2run]

I tried the zero rest approach once and didn't like it at all. For one thing, the monitor stops with a pause at the end of each rep, and again with a pause at the end of each rest interval with that method, so you have 2 stops in addition to the rests in between each of the reps. Plus it is more complicated and time consuming to set up.

I'd do what you're aiming for in either of the ways I've suggested.

In any case and as tbartman has shown, the monitor does count the meters you've done in between.

[jthansen]

Thank you to everyone for addressing my questions. I feel that I have a much better grasp of this issue at this point.

Sincerely,

Jim