What % Of My Max Hr Should I Do A 6k At?

[[old] KM_Rower]

The fall season is almost here and I want to know what I should row a at 6k, as far as % of my max HR. I wanna do a 6k test before the season to see where I'm at.<br /><br /><br />Thanks, KM_Rower

[[old] Canoeist]

Over a 6K test, your heart rate will vary. If you start out too fast, you will not make it to the finish. Your goal is to go at the fastest average pace for the entire 6K and not worry so much about HR.<br /><br />My max HR is 185 bpm. I will start a 6K around 155 bpm going at a 1:44 pace. By the halfway mark, my HR will have risin to around 170 bpm. Near the end, my HR will be around 180 or more for the last 1K. The pace the entire time will be close to 1:44 except for 1:40 for the last 500m in the final push to finish.<br /><br />Cheers,<br /><br />Paul Flack

[[old] c2workout]

KM, Take your most recent 2K time, see what your avg. split was and add 8 seconds.<br /><br />Say your latest 2K was 7:00 then your avg. split would be 1:45 + 8 seconds = 1:53. You should be able to hit between your 6 K target by adding 7.0 to 10 seconds you your most recent 2K pace.<br /><br />For lwt. Men, Colleges you would most likely need to be below 7:00 (2K) but most likely to be seriously looked at you should be in the (6:47 to 6:36 range) that would put you in the 75% - 90% for lwt men ages 17-22 bracket. <br /><br />Cheers,<br /><br />Stephen

[[old] Pete Marston]

I don't think you can row trials at at distance 10k or less on HR. I can see the advantage on very long distances, but 10k or less you have to row on pace, and you have to therefore know what you're going to be capable of doing. What are some recent interval sessions you've done, or have you done a recent 5k?<br /><br />I'm looking to get my 6k down under 20mins soon, in an attempt to bring my 10k below 34mins. I did a 6k yesterday steady at the pace I'm looking to do 10k in soon, 1:42.0 (20:24 for the 6k) just as a taster. A great session I did the day before that, which I think will prove to be a great session for improvements at 5, 6 and 10k, was a 5 x 2k reps session, but with only 1min rest between reps. I negative splitted the session with:<br />1:44.8, 1:43.9, 1:42.9, 1:42.5, 1:41.3<br />Sessions I like to do at 5k pace are:<br />5 x 1500m (4minR), 4 x 2k (5minR) - both on 5k pace.<br />Those would be great training for a 6k, and your 6k pace will probably be a second slower than 5k, or either of these workouts.

[[old] TomB722]

thats itneresting. my 6k is more like 13 or even 14 seconds past my 2k pace. sign of weakness in endurance? 5k is like 10 seconds past my 2k.