Stroke Interval Training

[arthurwintheiser]

I've just started to follow a 12-week rowing fitness program and realized that one of the daily interval routines isn't supported by the PM5. The routine is to simply a 6x10 stroke (full force as quickly as possible) followed by a 2 minute paddle. For today I just used the Just Row option but was curious if this type of interval might be an interesting add-on to the interval training options?

As a newbie, I'm also interested to hear any critiques of this.

Thanks

[Dangerscouse]

I'd be a bit cautious as doing 10 strokes as hard as possible, especially as a newbie, could quite easily cause injury.

I assume that it's 10 hard strokes, two minutes paddle, then 10 hard strokes etc x 6 sets?

[Citroen]

There's no way the PM5 is ever going to support something that's that far off a sensible workout. I'd be looking at the the rationale behind writing stuff like that in a training plan or whether you've got the instructions interpreted badly wrong.

[LouTheWizard]

That sounds like a strength building type of workout. To echo others, gotta be very careful with high intensity work as the injury risk is high.

Ten hard strokes with two minutes of paddling would essentially translate to 100m repeats with 2 min recoveries on the PM5. If I were you I'd do that and focus on consistent 100m work rather than "10 strokes all out". Just the sound of that caused me to slip a disc in my back

[faach1]

I've just started to follow a 12-week rowing fitness program and realized that one of the daily interval routines isn't supported by the PM5. The routine is to simply a 6x10 stroke (full force as quickly as possible) followed by a 2 minute paddle. For today I just used the Just Row option but was curious if this type of interval might be an interesting add-on to the interval training options?

As a newbie, I'm also interested to hear any critiques of this.

Thanks

As others have said, that’s a one way ticket to Snap City right there

[Ombrax]

Hi Arthur, welcome to the forum.

Instead of doing the workout you described above, how about the following:

1) Chose a fixed distance, say, 4k.
2) Start a steady-state row at somewhere around ~2k+15 or 20 pace.
3) Every 500m do 10 very hard strokes. Not insanely hard, brake your back hard, but hard.
4) At the end of the ten hard strokes revert to your steady state pace.
5) When you get down to 500m remaining sprint the rest of the way as hard as you can.

(2k+20 is your best 2k pace + 20 seconds, so if your 2k pb pace is 2:00 (i.e. 8 minutes for the 2k) then 2k+20 would be a pace of 2:20)

Have fun!

[Tsnor]

PM5 can do this. It supports short internals.

Convert your 10 strokes to time. At 40 strokes/min that's 15 seconds. At 30 SPM that's 20 seconds. You likely are rowing in this spm range.

Set up PM for a time interval workout with 15 or 20 seconds of work and 2 mins of rest. If you want to do exactly 10 strokes hard then set the time slightly short and do the last stroke in the rest period. Post if you want instructions for this.

This is a reasonable workout. I do intervals 30 sec work / 90 sec paddle. C2 ranks a 100M workout which is roughly 15 to 30 seconds for the fast guys. Cycling is all buzzing about 30 sec on 15 sec off intervals right now. Plenty of evidence supporting short intervals as being as good as 4 X 8 minute intervals.

Hopefully no one would hit the first interval full force or try this without a long warmup.

All this assumes "6x10 stroke (full force as quickly as possible) followed by a 2 minute paddle. " means six repetitions of <power 10 strokes then 2 minutes of paddle> . The PM5 intervals setting will loop until you stop at six.
.

[jamesg]

In the Fast-Track schedules, that type of work follows a 15' UT3. Three sets of 6 ten-stroke bursts is typical, once a week. The other 3 days are AT, TR and AN. Starts with a 4 minute test and an interview to set the Level.

http://3.8.144.21/training/fast_track

[jackarabit]

In the Fast-Track schedules, that type of work follows a 15' UT3. Three sets of 6 ten-stroke bursts is typical, once a week. The other 3 days are AT, TR and AN. Starts with a 4 minute test and an interview to set the Level.

http://3.8.144.21/training/fast_track

In addition to what our brains can do and PM cannot, the very useful takeaway from James’ post is an active link to the ‘lost’ Interactive Training Programmes for weight loss, 2K, marathon. Considering the frequent expression of regret provoked by the disappearance of this training resource, old scouts as well as those currently embarking on IR training are encouraged to add the link to your files.

[Remo]

I've just started to follow a 12-week rowing fitness program and realized that one of the daily interval routines isn't supported by the PM5. The routine is to simply a 6x10 stroke (full force as quickly as possible) followed by a 2 minute paddle. For today I just used the Just Row option but was curious if this type of interval might be an interesting add-on to the interval training options?

As a newbie, I'm also interested to hear any critiques of this.

Thanks

You can set the PM5 to do intervals and have the interval length be either 100m (using distance) or 20s (using time). These are the shortest interval allowed by the PM5. In either case, you can set the rest time to 2, 3, 4 minutes. In both cases you will be close to ten strokes.

I often do a similar workout. I use the "just row" function and at the various thousand meter mark, I take an 11 stroke piece. The first 3 strokes are building strokes and the last 8 are a controlled all out. The building strokes are important because you have a lot of mass to accelerate and you are putting high loads on your body, and more particularly, your back.

This training works on the alactic /creatine phosphate energy system and is supposedly beneficial to the mitochondria.

Good luck

[jamesg]

As a newbie, I'm also interested to hear any critiques of this.

It's a bit like jumping in at the deep end; can you swim?