Steady-state erg training

alexc25 · Post by **alexc25** » November 8th, 2009, 5:52 pm

Hey, I do a lot of steady state work, usually 10 to 15k. What is the best way to get the best training in terms of drag, rating, heart rate, etc. Thanks for helping.

chgoss · Post by **chgoss** » November 8th, 2009, 8:04 pm

I would say it really depends on what your body type is, age, strength, etc..
I'm 47, 205 lb, my 10k PB is a bit under 38min (1:54 pace). I pretty much always have the DF set on 120, I do a 10k at 23-25 SPM.

I like to negative split, so on a fairly hard 12k, I start around 2:02, drop it down to 1:57 ish.. try and finish around 1:59 average.

I have a HR monitor, but I no longer use it.. Watching my HR climb always psyched me out..

HTH
cheers

sheehc · Post by **sheehc** » November 9th, 2009, 12:22 am

Same answer as on the other thread, what did your coach think when you asked?