1 hour test for first time - what split and rate?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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max_ratcliffe
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Re: 1 hour test for first time - what split and rate?

Post by max_ratcliffe » December 23rd, 2020, 6:11 pm

Well done Robert.

Beat me by 2m. That won't do!
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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Dangerscouse
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Re: 1 hour test for first time - what split and rate?

Post by Dangerscouse » December 24th, 2020, 2:11 am

rascott wrote: ↑
December 23rd, 2020, 5:45 pm
 thanks guys, your advice on pacing was spot on. Managed 2:03 with the help of a little increased rate in the last 3 or 4 minutes. Felt mostly OK until about 10 minutes to go when i had to dig in a bit and focus on technique. Gives me a split to beat next time.
Well done Robert. The last 10 minutes should be tough if you have paced it correctly
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Citroen
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Re: 1 hour test for first time - what split and rate?

Post by Citroen » December 24th, 2020, 4:15 am

rascott wrote: ↑
December 23rd, 2020, 5:59 pm
 I’m glad I beat the maths!
The maths is simple when you feed your numbers into https://www.concept2.com/indoor-rowers/ ... calculator supply any to and the calculator gives you the third number (plus the watts for free).
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rascott
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Re: 1 hour test for first time - what split and rate?

Post by rascott » December 24th, 2020, 5:42 am

The maths is simple
The maths was working out a target 60 min split based on a recent 10k pb ( see up thread).
Robert | 51 | 6'1 | 97 kg (214 lbs)
1 min: 300m; 1K - 3:33; 2K - 7:19; 5K - 19:22.7; 6k - 23:29; 30mins - 7315m; 10K - 40:06; 60mins: 14623m; HM: 1:35:14
Started C2 rowing Nov 2017 but rowed OTW in my youth
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