Target pace for CrossFit WOD

[reevio]

Only just started a trial with my (pushing 70yo) Dad to coax him into more regular fitness.

As it happens tomorrow is a dedicated rowerg session!

Trying to work out what pace to be hitting for the below routine so that I don’t blow up come the final round or two:

20s row 40s rest
30s row 30s rest
40s row 20s rest
50s row 10s rest(!)
60s row 60s rest

5 x rounds of that.

A couple of notches slower than 2k race pace?

[Ombrax]

Only just started a trial with my (pushing 70yo) Dad to coax him into more regular fitness.
:
:
Trying to work out what pace to be hitting for the below routine so that I don’t blow up come the final round or two:
:

Is this pace for you or for your father?

[Tsnor]

Suggest if you are jointly doing a workout with your 70 YO dad that you go SLOW on your workout and try to make it fun. Have a good time talking not competing. Show him that YOU are not going flat out so that HE doesn't need to go flat out.

You can sneak on later and hammer it.

Outstanding you are getting your dad on path to exercise. Should really add to his quality of life.

[Ombrax]

You may also want him to use a lowish drag factor.

[jamesg]

A couple of notches slower than 2k race pace?

That interval set looks like a very long Tabata, which is a contradiction. Suggest you do a real Tabata if you must, such as 8x20s with 10s rest, repeated 3 times with 4' rest between batches.

Long warmup.

For your father, if he's learning to row, have him do just that: excercise comes later, since it's not all that easy to work hard rowing if you don't know how.

[reevio]

I was enquiring about pace for me btw

I can’t edit the workout, that is just what it is for as much distance as possible.

My Dad has literally been on the rowerg once before so have suggested he just take it very steady as won’t have a good idea yet what effort he can maintain. As you say, more about the technique.

The gym has been good about promoting personal goals rather than competing within the group who turns up on the day. For example yesterday I was using pretty low weights as I’m new to Olympic lifting techniques.

[reevio]

Me: 5085m
Dad: 4231m

He did great, paced himself, and hit his strongest set in Round 5 to close.

Not convinced on CrossFit overall yet, but reckon I’ve converted him to the joys of erging! Wants to book a weekly session on my home machine

[iain]

Me: 5085m
Dad: 4231m

Did that include the rest metres? If no, sub 2:00 pace for your Dad is an amazing achievement!

[reevio]

Yes it did.

They just shout start/stop for each part on “just row” rather than programming it. So you quickly write down the total for each round during the 1min rest. Therefore it counts whatever freewheels into the rest breaks.