20R30 DF Question

[hjs]

Depends a bit. If you do it hard, say 95% effort or above its clearly a timetrial effort. Once a week certainly not more. Or less.
But it can also be done on lower intensity. Ut2 would be very doable, ut1 could be done a few times per week.
In itself there is nothing magical about it. The way you build it in is up to you.
A full on effort is not something you want to do every week, all year round. Its a nasty session,

Can you explain how a UT2 30R20 works? Wouldn't that just be a regular 30 minute UT2 session since your rate shouldn't go above 20 anyway during UT2?

Agree, but in itself, only HR should make it a ut2 session. Rating could be lower or higher.

[Allan Olesen]

My question is should the 30R20 pulls be hard thus a high damper setting in attempt to increase strength? Pulls are obviously harder and slower than at a lower DF setting whereby strokes are quicker, more efficient, and at least feel easier.

I am not sure I agree to pulls being harder at higher drag factor.

If you keep stroke rate, pace and drive length constant, your average force on the handle will also be constant, no matter which drag factor you use.

At the lower drag factor, you will just have to move faster to create this force.

[iangallagher]

Felt inspired by the thread to do one.
Increased PB by 96m to 8,132 but it seems a whole lot harder than last time. I dropped the DF to 108, from 120, don’t know if that made much difference.

great work! And i agree - that 10km time will be getting chopped down next

[Tony Cook]

Thanks for the messages guys. I feel I’m being pushed to the 10k. Only done one, early in my journey, to see if I could go under 40 mins. With the practice and training since I know I can go quicker but 3 mins seems a big chunk to take off.
Maybe my next hard distance piece?

[hjs]

First do the hour. Thats very easy right now.

[sjors]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

[MartinSH4321]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Very strong Siebe, well done!

[nick rockliff]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Great session, well done.

[hjs]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Nice! Getting in a pretty ok shape again.

[Montecore]

Just did by first 30r20; tried to keep the pace reasonable (UT1 range) and not push things too much. I did manage to negative split, so I can definitely get faster, but this is a nice starting point.

7249 m/2:04.1/20 spm (600 total strokes)

[Tony Cook]

Just did by first 30r20; tried to keep the pace reasonable (UT1 range) and not push things too much. I did manage to negative split, so I can definitely get faster, but this is a nice starting point.

7249 m/2:04.1/20 spm (600 total strokes)

Good stuff. Just doing it is the first step. Now you’ve got that one in the tank you can squeeze the pace down.

[rufiedog]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Those are some huge strokes. Are you doing any weight training? Squats? Deadlifts?

[sjors]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Very strong Siebe, well done!

Thanks Martin!
Was hard though. The last 10 min I was breathing 3 times in the recovery.

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Great session, well done.

Thanks Nick!

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Nice! Getting in a pretty ok shape again.

Tanks Henry. Yes, I'm thinking some PB's from 2017 are in reach.
Is there a rule of thumb between this workout and 30min free-rate?

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Those are some huge strokes. Are you doing any weight training? Squats? Deadlifts?

Thank you. No I don't do strength-training like that. Only sprints with DF 200 and a new workout: 8 x 1m/1mr on rate 20 and every stroke as hard as possible with DF 125 or so.

[nick rockliff]

Tanks Henry. Yes, I'm thinking some PB's from 2017 are in reach.
Is there a rule of thumb between this workout and 30min free-rate?

FYI - My best 30r20 was 1.44.9 and free rate 30 min 1.43.1.

Free rate should have been closer to 1.42 but never gave it a go.

[hjs]

Tanks Henry. Yes, I'm thinking some PB's from 2017 are in reach.
Is there a rule of thumb between this workout and 30min free-rate?

FYI - My best 30r20 was 1.44.9 and free rate 30 min 1.43.1.

Free rate should have been closer to 1.42 but never gave it a go.

Think it could be 3 seconds orso. In rowing tend to not free rate 30 min often. So relative speaking rowers often have stronger 30/20 pb s.

For myself a bit even, but I haven’t done 30/20 that often. From memory 148.8 and around that time 144.5/45 free rate.