30r20 - fixed pace or fixed HR?

[jackarabit]

I do the Eddy Fletcher warmup. With attention, I can bracket 18 and 20 to get the monitor av correct. Settling at 19 or 21 and maintaining seems to require a lot less fuss. Sometimes 22~28 is very natural but sometimes not. The yips maybe.
Jack

[bonefixer]

Tried one again today, and failed

Set off with the intention of 215W, did the first split (5 min) in 221, so thought I'd keep it at that. 221 for 2nd split, and then felt like quitting. 219W for the 3rd split, and then did quit! I certainly couldn't continue at that pace, and had no inclination to go lighter and finish the piece.

Looks like, for now, my max is going to be between 211 and 221 - perhaps I should go for 215 again next time, and try not to go too hard!

[Livio Livius]

The PM monitor is averaging the SPM as discussed before. Can somebody tell me what is transmitted ie timeframe to Garmin Forerunner when I connect this? Every 1 seconde, 5 seconde?

[Carl Watts]

The PM monitor is averaging the SPM as discussed before. Can somebody tell me what is transmitted ie timeframe to Garmin Forerunner when I connect this? Every 1 seconde, 5 seconde?

RowPro has the graphics rowing in synch with your rating so I'm not 100% sure but the monitor appears capable of transmitting every stroke. I mean we are not taking fast stuff to process here, even 50spm is incredibly slow for a micro to process. Then again I'm still waiting for someone to come up with this information as hard data at the end of the row so either its not possible from the monitor or simply no one is interested in accurate average spm for the row.

[Livio Livius]

Another question as I was also reading through other topics. Should the 30r20 not be done based on fixed wattages instead based on HR?

[Edward4492]

I think Paul B. answered this one earlier.......both. Do your 30min at a 20r and an HR cap of 70% for day-to-day endurance training. Once a week do the same 30min at a 20r, but a high wattage. How high? You need to determine through training, but these ones are supposed to be hard with no regard to HR, let it rip. I think for most people this will be in the 90 % of max range.

[bonefixer]

216W tonight - steady pace, 215 all the way, picked up a bit for the last split (222). Not my maximum, quite, but HR averaged 160 and hit 171 at the end, so nearly there I think.

Another question. Anyone know how 30R20 pace should relate to 30min free rated? My recent best for the latter is 235W, so my R20 is at 92%. Is that about right?

[hjs]

216W tonight - steady pace, 215 all the way, picked up a bit for the last split (222). Not my maximum, quite, but HR averaged 160 and hit 171 at the end, so nearly there I think.

Another question. Anyone know how 30R20 pace should relate to 30min free rated? My recent best for the latter is 235W, so my R20 is at 92%. Is that about right?

No strict answer, the more you low rate work the less difference. Also the taller the less difference. Roughly 1 to 3 seconds on av. Short, not so strong ergers more.