Effort Compared To 2k

[[old] GeorgeD]

I was trying to come up with some way to decide my training efforts that made sense and kept me 'working' even when I didnt feel like it .... so I compared my PB's wattage to my 2k which I knew was a max effort and the results were as below:<br><br>500m = 158%<br>1k = 118%<br>2k = 100%<br>5k = 80.7% (old)<br>6k = 77.9% (old)<br>30m = 74.6%<br>10k = 77.7%<br>60m = 65.5%<br><br>As I dont use a HR monitor I woud like some advice on how to pace my training rows so that I dont try to go flat out everytime as that eventually will have a negative effect. From the above is there anyway I can work out say what would be my AT and hence what would be a 60 or 70 or 80% effort?

[[old] Jim Barry]

<br>2k + 19 seconds is not a bad rule of thumb as a minumum "working pace" over 30 to 45 minutes row. For most of us that is about 70% of V02max and most exercise physiologists agree that performance benefits from aerobic exercise are within a band from 70 to 90% of V02max. For the HR monitor crowd this is working your HR at 70% of it range from min to max. For the 4 people (including me) that I've rowed with and monitored a HR response we all would hit our 70% figure at about 2k + 19. <br> <br><br>

[[old] GeorgeD]

Thankyou Jim, that would equate to about 1:55 or so for me and it feels a 'comfortable' pace to hold for 50 - 60 mins, with plenty of sweat and a bit of relief at the end.