6k ERG TEST PLZ HELP

[Rapid714]

Yo, I’m a sophomore rower and this is my second year rowing. I have a 6k erg test today. What is the best way to do as well as possible on it, for example per 1k? What is a good structure? I don’t need specific times, just a good way to generally structure it. This is my first post here too.
Thanks!

[Allan Olesen]

Are you asking about pacing?

A 6k is a long haul. I don't think you will benefit from any tricks with fast start etc. You just have to guess what pace/power you can hold for all 6 km, and then try to keep that pace right from the start. If you have more left near the end than you thought, go for a faster pace.

For warm up, make sure that you get your aerobic system firing on all cylinders. I would do at least 10-15 minutes at around 80% of my 6k watts, then 1-2 minutes at 100%, and then 8-10 minutes at 80%, followed by 5-10 minutes of rest before the test. Others, more experienced rowers may have a better warmup routine.

[Rapid714]

Yes, I was asking about pacing. I am in study hall (last period) as I write this and am currently nervous for the test, which is after school for me. Well, here goes nothing I guess. Thanks for the warm up tips though, I’ll definitely do some of that although we don’t get too much time to warm up.

[hjs]

Yes, I was asking about pacing. I am in study hall (last period) as I write this and am currently nervous for the test, which is after school for me. Well, here goes nothing I guess. Thanks for the warm up tips though, I’ll definitely do some of that although we don’t get too much time to warm up.

Pace it flat, keep the rating flat, don,t get carried away during the first. It will feel easy, but it should feel easy in the beginning, around 4k in it should become very tough, but keep going, if needed slow down a bit, but never really let go. The last 5 min try to rate up and during the last minute, really give it all. Yes it hurts, but thats soon over.

Have faith, be carefull, but at the same time be “empty” at the finish.

[Allan Olesen]

Yes it hurts, but thats soon over.

Not necessarily. I gave all I had* in a 6k race (the only ergometer race I have joined) 6 months ago. I was sick for weeks afterwards and I have only recently regained the fitness I had before the race.

(*: I thought I knew my max. HR from earlier all-out attempts. But I was wrong. Half-way into the race, I reached my formerly known max. HR. When the race ended, I was 9 BPM above.)

[hjs]

Yes it hurts, but thats soon over.

Not necessarily. I gave all I had* in a 6k race (the only ergometer race I have joined) 6 months ago. I was sick for weeks afterwards and I have only recently regained the fitness I had before the race.

(*: I thought I knew my max. HR from earlier all-out attempts. But I was wrong. Half-way into the race, I reached my formerly known max. HR. When the race ended, I was 9 BPM above.)

Can,t relate to that, you must have been sick or something and max Hf in itself is not a problem, our heart has a big reserve.
A normal healthy human should be relative ok 15/30 min after a hard race.