How long are your steady state sessions?

[Crypter]

Hi guys,

I’m just curious about what your typical steady state sessions are? 10k, 30 min, 90 min, 2x45 min…? What is the minimum one should do in your opinion to get an advantage out of a ss session? Typically I do 10k sessions, sometimes 30 or 60 min, nothing above 60 min at the moment.

[jimmyshand]

I like to do 10k as a minimum and ideally 60 minutes if I can fit it in. I don't know much about the physiology of it but anything less than 8k just feels too short.

[JerekKruger]

I'm working my way back up to 60 minute sessions which I want to be my standard steady state session. Once I'm back to doing that regularly I'll throw in the odd longer session and, of course, shorter harder sessions, but 60 minutes will probably remain my standard steady state session.

[Anth_F]

Before i injured my back some months ago i would do a variety of SS stuff. 30mins, 8k's, 10k's, 45mins,12k's, occasional 60min sessions... these worked well for me and my rowing fitness. But since returning from injury i do continuous 30min SS sessions. I can't say my fitness has improved that much from these but it's certainly not gotten any worse.

However, i'm trying to bulk up, so i have made a conscious decision to limit the amount of rowing i do now.

[Dangerscouse]

10 miles is my preferred session, and if I have got the time I'll do a HM but I'm now mixing up the sessions with a lot more shorter, faster distances.

I think that this distance is really good for me to keep the weight off despite eating a stupidly large amount of food.

[Erik A]

Currently mine are 36 mins (odd time I know ) about to pop that up to 45min sessions. Then in a few weeks bump up to 60 min sessions. Will sit on that for the majority of the time with the odd hm thrown in with a view to getting a fm done in the next 6 months.

[Carl Watts]

30 minutes works for me, anything longer really feels like a drag these days.

I don't think it needs to be longer, at the end of the day its all relative to your pace and rating anyway. Add 3 or 4 seconds to your pace and you can double the distance/time so it comes down to how much time your prepared to commit to the rowing. Currently I have plenty of other activities also consuming energy and time so 30min for 3 times a week is good this season.

Basically I could do 1:57 pace for 30 minutes or 2:01 for an hour, the end result would feel similar, not that I'm saying the physiological effects on your body would be identical.

[bisqeet]

i start at HM...

[mdpfirrman]

Usually the equivalent of 10K to 12K most days. I've been using my Air Dyne bike just for change of pace along with the rower, so I might do 6K on the rower, then 25 minutes on the Air Dyne, keeping around the same Watts.

[david.kula]

10k at UT1/2 trying to switch out of the shorter but more brutal plan I got from a web site. Done 10k last 3 days in a row and it does get boring.

[lancecampeau]

Some of my go-to SS workouts...

10k @ 2:02.5
60min @ 2:04.5
HM @ 2:07.9 or better