advice required to improve 30 minute times

[oarsome wells]

Just joined the concept2 cub and realy enjoying it. Have been concentrating on 4, 30 minute sessions per week and averaging 7400.

I supplement this with pull ups and push ups on the off days and have ditched the weights due to time.

Would love some tips on how to gain improvements to increase my meterage beyond the 7500 as i have reached a sticking point. Was thinking of doing some bike work to increase leg power.

Like i said i am new to this sport so apoogies if i sound a little dull

[Yankeerunner]

For me, doing workouts by time instead of meters is psychologically harder. You might try to ditch the 30' routine and start doing 7500m instead, trying to reduce the time it takes you to do it.

If you row faster, the 7500m ends sooner. If you set the monitor to 30' there is no way to make time go faster. It may seem like a silly difference, but many others have mentioned the same thing about preferring distance workouts to time workouts.

Rick

[rjw]

Not sure how long you have erged for but with 4 times a week for 30', maybe you should try to break up one of the the 30' each week to 3 x 10' or 6 x 5' with a couple minutes rest in between. Try rowing these at a pace as fast or a bit faster than 2:00.

I find that when I hit a plateau I try to change things up a bit.

[ranger]

Row at 10 MPS.

Keep your stroke light and the rate up.

Let your technique carry the burden--effortlessly.

To lighten up my stroke, I cut the slide, but that might be just a personal preference.

You can also stay at full slide and just slow our legs down, lightening up the weight on the handle, using length to generate force.

Ideally, you should row 30min at 30 spm, 5K at 32 spm.

ranger

[jamesg]

OW,
Your room for improvement and where it is depend mainly on your technique, shape, size, age and sex and can be defined by the rating you're using now in the 30' pieces.

7400m means effectively 200W. If you are a young 6' male and do this at 20, your technique is ok. If at 35, or indeed anything above 22-24, you need to start all over again and learn to row, if interested.

Bikes are fun too and a good excuse to stay out of the house for 2-3 hours and see some mountains. These tend to be good for the legs.

[hjs]

Just joined the concept2 cub and realy enjoying it. Have been concentrating on 4, 30 minute sessions per week and averaging 7400.

I supplement this with pull ups and push ups on the off days and have ditched the weights due to time.

Would love some tips on how to gain improvements to increase my meterage beyond the 7500 as i have reached a sticking point. Was thinking of doing some bike work to increase leg power.

Like i said i am new to this sport so apoogies if i sound a little dull

You could add some rows with higher pace, intervall work

For example 5x 5 min with 3 min rest pace just below 2.00 to start with.
You can make all sort of variations on this, you could do 10x 3min or 3 x10 min. etc
Doing this you will improve you speed and stamina, don,t overdo it do, enough rest is also needed.

[harley1]

not sure what your age is but i will 48 at the end of this month.my workouts basically consist of 30 min totaling 7500 meters,510 calories.i started rowing last thanksgiving for the holiday challenge,and basically took off from there.i am currently at 1,838,958m and will hit 2,000,000m mark in early november.it is a definite challenge and mindset.not sure if you listen to music while you erg,but i listen to loud fast paced heavy rock/metal music to keep me pumped.godsmack,disturbed,mudvayne etc.....gl

[kini62]

Might want to check out the Pete plan and modify it to suit your taste.

It's what've sort of been doing. I've added over a 100m to my 30 min row in the last month. The plan calls for intervals twice a week. I usually do them once a week. If I'm feeling less wussy I'll do them twice.

Gene

[oarsome wells]

Might want to check out the Pete plan and modify it to suit your taste.

It's what've sort of been doing. I've added over a 100m to my 30 min row in the last month. The plan calls for intervals twice a week. I usually do them once a week. If I'm feeling less wussy I'll do them twice.

Gene

what interval training does it involve?

cheers

OW

[oarsome wells]

thanks fellas for your advice....i have taken it on board!!!!

Just rowed a 7532 tonight and really pleased, 92m beyond last weeks PB.

i thank

1. chocalate mik....straight out of the fridge after a workout and what an incentive to finish!!

2. 135 (5) drag factor...usually had it on 10....( hey go easy, only been erging for short time!)

3. music by Deadmau5..full blast and frightened my dog!

135 drag ensured better form tonight, the arms pulling past the knees with form consistently was a big factor. I was concentrating more on this tonight!

I am 46, 5'10" and 80KG

Could i aim for 8k or is that ridiculous?

[Citroen]

Just rowed a 7532 tonight and really pleased, 92m beyond last weeks PB.

[snip]

Could i aim for 8k or is that ridiculous?

7532 in 30' is 1:59.4 or 206W
8000 in 30 is 1:52.5 or 246W

That extra 40W for 30 minutes is going to hurt.

[kini62]

Might want to check out the Pete plan and modify it to suit your taste.

It's what've sort of been doing. I've added over a 100m to my 30 min row in the last month. The plan calls for intervals twice a week. I usually do them once a week. If I'm feeling less wussy I'll do them twice.

Gene

what interval training does it involve?

cheers

OW

The plan I found has you do one short 4k worth, such as 8x500, 4x1000 and 250 to 1000 and back in increments of 250.

And one longer interval session 7500-8000. Like 5x1500 and 4x2000 (these are the ones I typically avoid) since like the above post says, it's gonna hurt.

Gene