Steady state pacing

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cflrules
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Posts: 46
Joined: November 17th, 2010, 4:01 pm

Steady state pacing

Post by cflrules » May 14th, 2024, 12:36 pm

Good morning, just confirming what most of the info out there already says. My 2k erg wattage is around 320W, so ideal SS (I do 60-90 min) should be 50-60% - or 160w-192w correct?

I lean more towards to the 50% as I feel like I could do that daily and still feel fully recovered. This typically puts my HR at around 130bpm - with my max HR being around 180bpm. Just want to make sure all these meters are worth it in the long run (I'm aiming for a 6:40 2k in 6-8 months, current 2k is 6:54).

Thanks in advance!
47 years old - 6'0" 205lbs.
2k - 6:51.8 March '23
6k - 22:08.6 April '23

alex9026
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Posts: 241
Joined: September 11th, 2022, 1:24 pm

Re: Steady state pacing

Post by alex9026 » May 14th, 2024, 1:13 pm

cflrules wrote:
May 14th, 2024, 12:36 pm
I lean more towards to the 50% as I feel like I could do that daily and still feel fully recovered.
This feeling alone should be encouraging enough to know you're on the right track. To be able to recover and go again the next day. As fitness increases, this pace/watts will naturally pick up at its respective heart rate.

I quite like a pyramid approach to my steady state stuff. If I feel like I can pick up the pace during the piece I will (whilst still keeping its intent and purposes the same), but if I'm feeling a little tired I'll keep it dialled back.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

cflrules
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Re: Steady state pacing

Post by cflrules » May 14th, 2024, 1:18 pm

alex9026 wrote:
May 14th, 2024, 1:13 pm
cflrules wrote:
May 14th, 2024, 12:36 pm
I lean more towards to the 50% as I feel like I could do that daily and still feel fully recovered.
This feeling alone should be encouraging enough to know you're on the right track. To be able to recover and go again the next day. As fitness increases, this pace/watts will naturally pick up at its respective heart rate.

I quite like a pyramid approach to my steady state stuff. If I feel like I can pick up the pace during the piece I will (whilst still keeping its intent and purposes the same), but if I'm feeling a little tired I'll keep it dialled back.
Thank you for the response. I do feel 160w is the magic number - but as you related to every day can be a little different in effort/feel.
47 years old - 6'0" 205lbs.
2k - 6:51.8 March '23
6k - 22:08.6 April '23

Dangerscouse
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Re: Steady state pacing

Post by Dangerscouse » May 14th, 2024, 2:38 pm

I'd say yes, but it's all reliant on this allowing you to really maximise the harder stuff, as going slower isn't a goal in itself for your end game. It's purely a means to an end, which you probably already know, but it can become slightly counter productive going slower if you're not careful with how you frame it.

I'd also recommend adding in fairly regular UT1 / grey zone training too, as this can be derided by some people but, it's ime anyway, a valuable tool to keep you on your toes and giving you a different stimulus, much like what Alex alluded to.
50 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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Elizabeth
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Re: Steady state pacing

Post by Elizabeth » May 14th, 2024, 5:23 pm

My typical "steady state" is at 50% of 2k watts, and occasionally slower if there are other factors (like adjusting to heat). About once a week, I will have a steady session that Stu would call UT1/gray zone and my sweep coach would call hard steady state, where I'm more like 60-62% of 2k watts.

If you're including hard sessions each week and feeling fresh and ready to hammer those, you're in the right ballpark with your steady state pace.
IG: eltgilmore

cflrules
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Re: Steady state pacing

Post by cflrules » May 14th, 2024, 6:47 pm

Thanks again for the input, much appreciated! Now, time to set the erg for 90 mins and watch NHL playoffs. :D
47 years old - 6'0" 205lbs.
2k - 6:51.8 March '23
6k - 22:08.6 April '23

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