What To Do In Rest Time?

[[old] Guido B]

This question has probably been asked 100 times or more but I'm new so here I go again. <br><br>I would like to able to pull harder for a longer time, what is the best option for interval work and resting times?<br><br>Do intervals and rest in between<br><br>Or <br><br>Rowing at a steady pace and HR, then accelerate to get my HRup and return to original pace and HR<br><br>For the moment I'm kind of hesitating, doing intervals and using my rest time like I feel. Slow rowing when in shape, sitting and catching my breath when the rowing was hard. <br><br>What's the best ratio of rowing/resting time and, if continue rowing between intervals, the best ratio of intensities between hard and easy rowing?

[[old] John Rupp]

Steady rowing is important for endurance, and for developing the ability to maintain a good pace.<br><br>Repetitions can be done with rests, or with easy rowing in between.<br><br>There is no point to rowing fast between repetitions. If that was the case just row steady all the way.<br><br>A rest interval is typically equal time to the time of the repetition.<br><br>A rowing interval is typically equal distance to the distance of the repetition.<br><br>However, these can vary greatly depending on the intention of the session.

[[old] GeorgeD]

For a change of late I have been paddling (2 - 2:05 pace) between 'sprint' intervals, and while I maybe suffer a little at the 'speed' I can conduct the intervals at I enjoy the session more and feel I am probably gaining more overall benefit.<br><br>As an example I did a session last night where I was doing 500m intervals with 750 paddles between .... it also clocks up more metres to a pair of socks

[[old] TomR/the elder]

You could look at the training guide on Concept 2's UK site, which discusses interval pacing and recovery. At irow.com (in the archives section), there is also info on intervals. The Wolverine Plan is quite clear on interval pacing and recovery as well. The recommendations are all reasonably consistent.<br><br>My recollection is that the recommendations seem to be along the lines of:<br>for longer intervals (15-20 min done at, say, a 10k-60 min PB pace), the rest is 1/4 to 1/3 of the time rowed for interval. <br>for medium intervals (6-10 min done at a 5k pace), the rest is 1/2-2/3 the interval,<br>for short, race-paced intervals (500-1000 mtr), the rest is 1/1, or even 1.5/1. <br><br>Many people recommend light rowing during the rest, to help the muscles clear the build-up of lactate.<br><br>Tom Rawls

[[old] remador]

Yes, I think you're right, TomR, it's good to make some light rowing between sets, to "clean" your muscles. It depends, of course, of your goal: if you are only training anaerobic power (very, very hard rowing, like a race start), you should be in total rest between sets; if you want to raise your anaerobic threshold/increase aerobic power, you should keep a light, but consistent pace between sets - as in fartlek.

[[old] Guido B]

Seeing as I'm new to rowing, I first need to build up endurance - aerobic power. So according to your answers it is best to continue rowing between intervals. I followed John's advice and did 6000 m yesteday, alternating 1000 m at 2 K pace and 1000 m at 10 K pace. It felt as if I had worked hard but not exhausted. I had approx. 20 min of rest before my body-pump class. I was planning to hold back but the instructor was really good and made us give all we had. After cooldown and stretching, i felt I could take on the world. I guess I there must have been some untapped reserves I didn't know of <br><br><br><br>