Fast 500m row time -1.40minute HELP

[hjs]

You've got plenty of time, so it wouldn't be unreasonable to try to gain a few kgs of muscle. You can definitely do it without but it might be a bit easier if you're heavier. For training I echo what everyone else said - do short hard sprint intervals such as 30s off 1-2 minutes rest and perhaps longer ones such as 1 minute, again off 1-2 minutes rest. Perhaps do a 500m at 95% effort every couple of weeks to get used to it.

When it comes to the day, pacing is everything - take the first few strokes as hard as possible and then settle somewhere around 1:36. Try to hang on to that for as long as possible - you will slowly begin to fade after 300m and by the time you cross the finish line you'll probably be on 1:44s. This is totally contrary to what you should do for longer races, but a 500m is different because you simply won't be working as efficiently towards the end and because the flywheel has momentum, the last few strokes have a smaller impact on your time than the rest (and the first few have a huge impact). If you look at an elite 500m erg race or indeed similar events such as the 400 and 800m runs or the 1km track cycle.

Re Impact of strokes. Come on every stroke nomatter which one has the same impact nomatter what sport.
For the rest you are right, think it will be pretty easy to reach this goal. Most important reason, enough time and newby gains.

Sprintraces, not this test, are usually won or lost in the last part. He/she who fades the least often wins.

[lindsayh]

Thanks for the tips! Do you mean with 1-4'R the minutes of rest?. Very helpfull, I will watch the video's, and write the intervals down.

Yes the intervals can be done with those rests - the longer rests mean you can go harder each interval
If you have 8 months to train for this then I agree with the others - 1:40 is a very modest goal. I would spend some months just getting fitter and improving technique with plenty of meters and some harder intervals. Some weight sessions maybe once a week as suggested above - go for increasing explosive power training - lying leg presses, box jumps and the like.
Then start increasing the more specific focussed sessions closer to the day.
You will be closer to 1:30 than 1:40 I reckon if you work at it properly

[Bikos]

Police academy.

So you are quite young, but past your teen years, I assume. Male?

If so, I will claim that you don't need any specific 500 meter training at all. You will easily reach your target with a little amount of general fitness rowing with focus on getting enough energy in each stroke.

Actually, if you are a typical beginner, you could probably reach your target right now, just with someone helping you with your technique. Improving your pace by 4% is easily within normal beginner gains.

For comparison, I started rowing at 50 years old, in April 2018. I was not exactly a potato couch, but certainly not fit either. I only did long, slow sessions, combined with some Wolverine L4 sessions (can be googled), and a few 2k tests. In February 2019 I tried a 500 meter for the very first time, resulting in a time of 1:38.1.

If I can do that at my age, it should be very easy for you.

Thanks! motivation is always welcome.

[Bikos]

You've got plenty of time, so it wouldn't be unreasonable to try to gain a few kgs of muscle. You can definitely do it without but it might be a bit easier if you're heavier. For training I echo what everyone else said - do short hard sprint intervals such as 30s off 1-2 minutes rest and perhaps longer ones such as 1 minute, again off 1-2 minutes rest. Perhaps do a 500m at 95% effort every couple of weeks to get used to it.

When it comes to the day, pacing is everything - take the first few strokes as hard as possible and then settle somewhere around 1:36. Try to hang on to that for as long as possible - you will slowly begin to fade after 300m and by the time you cross the finish line you'll probably be on 1:44s. This is totally contrary to what you should do for longer races, but a 500m is different because you simply won't be working as efficiently towards the end and because the flywheel has momentum, the last few strokes have a smaller impact on your time than the rest (and the first few have a huge impact). If you look at an elite 500m erg race or indeed similar events such as the 400 and 800m runs or the 1km track cycle.

Thanks, will keep the fast pacing in mind:)

[Bikos]

Thanks for the tips! Do you mean with 1-4'R the minutes of rest?. Very helpfull, I will watch the video's, and write the intervals down.

Yes the intervals can be done with those rests - the longer rests mean you can go harder each interval
If you have 8 months to train for this then I agree with the others - 1:40 is a very modest goal. I would spend some months just getting fitter and improving technique with plenty of meters and some harder intervals. Some weight sessions maybe once a week as suggested above - go for increasing explosive power training - lying leg presses, box jumps and the like.
Then start increasing the more specific focussed sessions closer to the day.
You will be closer to 1:30 than 1:40 I reckon if you work at it properly

Alright, will do!