Just 30 mins a day?

[Edward4492]

My current work out is right around 30 minutes. I change things up every several months. I tried the high mileage approach back in the spring (ten 100k weeks at 2:08 to 2:10 pace with no speed work). Rowed OTW all summer at mostly easy pace with a bump up at the end training for and completing a head race. Now I've settled on the following schedule each week:

(8) x 250meters on 3 min rest (currently at 1:43 pace)
(10) x 30sec on 2 1/2min rest (1:37 pace)
4000m hard steady pace (1:55 pace) alternate every other week with (2) x 2000m
Then on the weekend do an easy 7500m to 10k on Sat and Sun

I finish up with 40k to 50k for the week. On the intervals I row very easy during the rest periods. I'm taking very long rests so I can hit each interval very hard with no fade from first to last. Then the 4k is at threshold the whole way. The long weekend rows are very easy (2:10 pace). I guess this approaches a "polarized training" approach as about 40% of the meters are very easy, 40% are very hard, and 20% are in the hard, steady threshold area. I've got a good feeling about this pattern, I lost all of my speed doing the big easy meters, but it's quite possible that big base is supporting the intervals.

[hjs]

I finish up with 40k to 50k for the week. On the intervals I row very easy during the rest periods. I'm taking very long rests so I can hit each interval very hard with no fade from first to last. Then the 4k is at threshold the whole way. The long weekend rows are very easy (2:10 pace). I guess this approaches a "polarized training" approach as about 40% of the meters are very easy, 40% are very hard, and 20% are in the hard, steady threshold area. I've got a good feeling about this pattern, I lost all of my speed doing the big easy meters, but it's quite possible that big base is supporting the intervals.

Far away from polarised

[gooseflight]

(8) x 250meters on 3 min rest (currently at 1:43 pace)
(10) x 30sec on 2 1/2min rest (1:37 pace)

That's a huge amount of rest given the total distance in those pieces

[MarkEg]

My current work out is right around 30 minutes. I change things up every several months. I tried the high mileage approach back in the spring (ten 100k weeks at 2:08 to 2:10 pace with no speed work). Rowed OTW all summer at mostly easy pace with a bump up at the end training for and completing a head race. Now I've settled on the following schedule each week:

(8) x 250meters on 3 min rest (currently at 1:43 pace)
(10) x 30sec on 2 1/2min rest (1:37 pace)
4000m hard steady pace (1:55 pace) alternate every other week with (2) x 2000m
Then on the weekend do an easy 7500m to 10k on Sat and Sun

I finish up with 40k to 50k for the week. On the intervals I row very easy during the rest periods. I'm taking very long rests so I can hit each interval very hard with no fade from first to last. Then the 4k is at threshold the whole way. The long weekend rows are very easy (2:10 pace). I guess this approaches a "polarized training" approach as about 40% of the meters are very easy, 40% are very hard, and 20% are in the hard, steady threshold area. I've got a good feeling about this pattern, I lost all of my speed doing the big easy meters, but it's quite possible that big base is supporting the intervals.

Tried this tonight and did 8x250 m @ 1:37 pace with 1 minute rest

[Anth_F]

(8) x 250meters on 3 min rest (currently at 1:43 pace)
(10) x 30sec on 2 1/2min rest (1:37 pace)

That's a huge amount of rest given the total distance in those pieces

i thought that, especially on the 10x30s

2 1/2 mins rest? Way too much resting time between those intervals that.

[G-dub]

Dang Mark - 8 x 500's at 1:37 on 1' rest is lots faster than when you did 1:43's or 4s before your 2K test a few months ago. What an improvement in such a short time! What's that now - sub 6:30 2K!?

[MarkEg]

Dang Mark - 8 x 500's at 1:37 on 1' rest is lots faster than when you did 1:43's or 4s before your 2K test a few months ago. What an improvement in such a short time!

It is, but I've had another 2K in between which should have been quite a bit better than it was if I'd paced it correctly. Feel like my power has really stepped up. The Aerobic side is fine-ish -- I've been slacking a little there -- but the power per stroke etc has really increased. I had a max pull of around 800 watts the other day. Why this has happened, I don't know. I've not eaten crap in a long time -- and have been very disciplined with the post and pre workout protein etc. Other than that, I don't know

[G-dub]

I was hoping you were going to say "oops, I meant 250's!" That is amazing - 6:30 here we come.

[hjs]

Dang Mark - 8 x 500's at 1:37 on 1' rest is lots faster than when you did 1:43's or 4s before your 2K test a few months ago. What an improvement in such a short time!

It is, but I've had another 2K in between which should have been quite a bit better than it was if I'd paced it correctly. Feel like my power has really stepped up. The Aerobic side is fine-ish -- I've been slacking a little there -- but the power per stroke etc has really increased. I had a max pull of around 800 watts the other day. Why this has happened, I don't know. I've not eaten crap in a long time -- and have been very disciplined with the post and pre workout protein etc. Other than that, I don't know

really ? Not 250 rep? 8x500 on 1 is almost certain 2km pace give or take 1 or 2 seconds

[MarkEg]

Dang Mark - 8 x 500's at 1:37 on 1' rest is lots faster than when you did 1:43's or 4s before your 2K test a few months ago. What an improvement in such a short time!

It is, but I've had another 2K in between which should have been quite a bit better than it was if I'd paced it correctly. Feel like my power has really stepped up. The Aerobic side is fine-ish -- I've been slacking a little there -- but the power per stroke etc has really increased. I had a max pull of around 800 watts the other day. Why this has happened, I don't know. I've not eaten crap in a long time -- and have been very disciplined with the post and pre workout protein etc. Other than that, I don't know

really ? Not 250 rep? 8x500 on 1 is almost certain 2km pace give or take 1 or 2 seconds

Yeah it's 250'S, I typed that in the other thread but not here ( I have no amended) I was doing it in response to someone else's idea, Edward's maybe. Still quite happy with it. I've improved, but not THAT much

[G-dub]

I was going to ask what protein you were using!

[hjs]

Yeah it's 250'S, I typed that in the other thread but not here ( I have no amended) I was doing it in response to someone else's idea, Edward's maybe. Still quite happy with it. I've improved, but not THAT much

Thought do, this is more 1k pace. So pretty in line with your 2k

[MarkEg]

Yeah , although the first couple were at 1:39 ish, the last two at 1:32 ish.

[hjs]

Yeah , although the first couple were at 1:39 ish, the last two at 1:32 ish.

All over the place Stuff like this is fun, some people do them a lot. Pacing a always is important, a next time start around 1.36, not slower.

[nick rockliff]

30 mins per session is about all I have time to do at the moment, try to get 5 or 6 a week. It does work for me to a certain extent. Most sessions are 30r20 and 30r22 and all top end UT1.

The sessions are very progressive, push hard with a step back week on week. Need to mix in a few rate restricted 2k and 5k sessions to gauge improvements. Speed work not needed at this stage but some Fartlek type sessions are good to break it up a bit. Usually a mix of 30r20/r24 quite random.

Think this will only take me so far and will need to extend sessions on the same basis to 10k and 12k and reduce some of the intensity to UT2.

Ideal sessions for me in the past have been top end UT2 16k r20 but not enough spare time to get to these just yet.

Should be able to get to 6.40 2k on 30min a day but need to be smart to get faster...............