First 500s, help me break down the numbers

[woody350ep]

I am doing the Pete Plan for beginners. Today I did 6x500m with 2 min rest in between. My strokes were kept ~25spm.

My times were...

1:46.0
1:44.8
1:45.4
1:47.3
1:48.1
1:45.0

Now, are those times in a generally good grouping, or was I all over the board on them? IOW, for those that do 500m intervals, are yours in a pretty similar timeframe?

Thanks!

[bloomp]

That's better pacing than most people. You didn't bonk at the end which means you were really steady in your effort, however at such a low rate (25) you could be doing better. Get the rate up to 30 (get your hands and back in and out at the same very high speed) or higher (I can finally do them at 38) and you'll find it's easier to maintain a given split. Secondary to that goal is picking a target split and averaging that over the whole piece or going negative. A 'good' set of 6x500 for you would be 1:46, 1:46, 1:46, 1:45.5, 1:45, 1:45.

Myself as a decent example, I did 8x500m in February with 2:30 rest:
1:43.9
1:43.8
1:43.7
1:43.6
1:43.4
1:43.3
1:43.2
1:42.8

[chgoss]

I am doing the Pete Plan for beginners. Today I did 6x500m with 2 min rest in between. My strokes were kept ~25spm. My times were...
1:46.0
1:44.8
1:45.4
1:47.3
1:48.1
1:45.0
Now, are those times in a generally good grouping, or was I all over the board on them? IOW, for those that do 500m intervals, are yours in a pretty similar timeframe?
Thanks!

Very good intervals actually, especially for a first try, looks like a nice all out effort on the last one.

8x500m with a 2min break is generally considered a good predictor for a 2k pace, so I would guess you are in roughly 7:15-7:20 2k time range.

[woody350ep]

Thanks guys. So the 500m is done at a much higher stroke rate then? I thought it was just a higher effort rate. I have been trying to maintain my spm around 22, and only ended up around 25 on these because I got caught up in the effort of things lol. My last one I went balls to the wall for the last 150 meters. I think I ended up at 31spm on the final pull. So, if I try to maintain a higher stroke rate, it would be easier to maintain/increase my rate a little then?

I'll keep that in mind for the next set of short intervals. It's certainly gonna take some practice to figure out what kind of spm and effort rates I want to put out for the different lengths I'll be doing...

[aharmer]

Everybody is different, there is no "correct" rate for any distance. Typically the larger the athlete, the lower their rate when compared to smaller athletes. Some people have much higher strength to endurance ratio than others, so they typically pull much harder at a lower rate allowing them to rest more between pulls. Other athletes with a huge endurance engine can pull much faster, but not as hard so they go faster by raising the rate. Experimentation is the only way to figure it out for sure. If you have a HRM you can do some fun experiments. Do 5k at 20spm and "X" pace. Then use the same pace but rate 22, then 24 and compare average HR's for the pieces. You'll soon learn your optimal rate. Most people rate 28+ for the 500 repeats though, you'll find it easier to get up there as your erg fitness improves.

You'll also find your repeat times getting closer as you gain more experience. You'll get to the point where each one will be within 0.1 if you want it to. Many people will hit the first 7 within 0.1-0.2 of each other, then hammer the last one with everything they have left in the tank. The average of the 8 can be your starting point for the first 7 the next time you do them. Good luck!

[hjs]

Thanks guys. So the 500m is done at a much higher stroke rate then? I thought it was just a higher effort rate. I have been trying to maintain my spm around 22, and only ended up around 25 on these because I got caught up in the effort of things lol. My last one I went balls to the wall for the last 150 meters. I think I ended up at 31spm on the final pull. So, if I try to maintain a higher stroke rate, it would be easier to maintain/increase my rate a little then?

I'll keep that in mind for the next set of short intervals. It's certainly gonna take some practice to figure out what kind of spm and effort rates I want to put out for the different lengths I'll be doing...

Yes rating on 500 should be a lot higher, 2k racing rate is for most between 30/35 spm.

In time you will be able to raise the rate, do that in little steps. For longer endurance pieces rate 22 is fine, but 25 for 500 meter reps is very low and if you use this rate it's power rowing.

Good first try, next time try to keep al reps within 1 second and again try to speed up in the last.