Pace guides for workouts

[fch]

Hi, I’ve been using the C2 rowing machine for a little while now.

I’m 6’, 180 lbs. My PBs are as follows: 2k: 6:30, 5k: 16:55

I was wondering how to workout a pace guide for intervals? E.g. for 10x750m/3’r or 5x1500m/2’r how can I come up with a pace guide for the workout so I know what pace I should ideally complete this in, as a training piece?

[jackarabit]

If the purpose is training 2k speed on erg, faster than established 2k pace (2k T-x) is goal.

[fch]

If the purpose is training 2k speed on erg, faster than established 2k pace (2k T-x) is goal.

I mean as in for the two examples and also for any interval piece 2k training or other.

[jackarabit]

Full anaerobe execution is usually stated as 95-105% of 2k power in watts. 359-396W for 6:30 2k. 10 reps of 750m and the short rest on the 5x1500 points to a gentler execution at 85-95% max power. Interval format always enables higher volume of activity at any given pace than sustainable by continuous effort. Applies to any sport tougher than tiddlywinks.

[Ernits]

At your level finding a coach is probably your best bet. Unless you are freakishly talented or have a serious aerobic base from a different sport, you are probably rowing a whole lot to get to where you are and stay there. There are probably only few people that can touch your times in this forum and at that level, forum advice that works for everyone is probably not enough for you.

[jamesg]

According to a 3-5-26 Interactive 2k plan, 5 to 10 minute pieces are AT, so up to rating 27 and up to 80% of your race Watts. These might be anything from 2x7' to 3x10'.

2 to 4 minute pieces are TR so at around race rating and 80 to 105% of race Watts. In the above plan these range from 2x2' to 2x5' and 4x2' or less.

Due to the cube law relating Watts and speed, Watt readings have better resolution making it easier to manage small differences.

If not interested in racing, all you need do is use your stroke, adjusting only the rating to suit the distance or time, as to experience.

[KeithT]

Hi, I’ve been using the C2 rowing machine for a little while now.

I’m 6’, 180 lbs. My PBs are as follows: 2k: 6:30, 5k: 16:55

I was wondering how to workout a pace guide for intervals? E.g. for 10x750m/3’r or 5x1500m/2’r how can I come up with a pace guide for the workout so I know what pace I should ideally complete this in, as a training piece?

Intervals can be tricky as some are suited better for different ones. For instance, your 2K is close to mine but 5K better, so for these two listed intervals I might do them at 5k pace and you could do quicker than 5k pace but on something like 8x500 with 2'r I might go 2K-2 and you might go 2K or 2K+1. That said, the longer intervals that equal 7.5K total like these are typically closer to 5K pace and other shorter intervals than equal more like 4K total are closer to 2K pace. Of course depends on rest time too but its a guide to try them at and then go from there.

[jackarabit]

According to a 3-5-26 Interactive 2k plan, 5 to 10 minute pieces are AT, so up to rating 27 and up to 80% of your race Watts. These might be anything from 2x7' to 3x10'.

2 to 4 minute pieces are TR so at around race rating and 80 to 105% of race Watts. In the above plan these range from 2x2' to 2x5' and 4x2' or less.

Due to the cube law relating Watts and speed, Watt readings have better resolution making it easier to manage small differences.

If not interested in racing, all you need do is use your stroke, adjusting only the rating to suit the distance or time, as to experience.

Big oxygen transport zone! I could swear the zone schema for the Indoor Sports Interactive trainings was five zones: Oxy Ute 2, Oxy Ute 1, Anaerobic Threshold. Oxy Transport, Anaerobic/Max?

[aussie nick]

I mean this respectfully...but how on earth have you managed to get fast enough to row a 16.55 5k without knowing how to pace intervals?

That's an incredible time for a 6ft 180lb man - what kind of training have you been doing up til now?

[Carl Watts]

I mean this respectfully...but how on earth have you managed to get fast enough to row a 16.55 5k without knowing how to pace intervals?

That's an incredible time for a 6ft 180lb man - what kind of training have you been doing up til now?

To be fair I have only just started to have a play with intervals after like 20 years of rowing, never bothered with them at all in the past. Having said that you really don't need to seek advice on what to do, you just try some realistic paces to start with and you quickly get the idea of what's possible or not to finish.

[jamesg]

I could swear the zone schema for the Indoor Sports Interactive trainings was five zones: UT2,1,AT, TR, AN

AN appeared at the race end of O'Neill's L3-5-26 scheme as anything from 4x1½' to 10x1', 8x45" and so on, one set per week. Watt band 105 to 115% of race level. At school we saw that stuff as practicing starts at 40, since crabs can be caught in the first few strokes too. No doubt there is also some training effect; not a consideration, but experience is.

Below, the last four weeks of an L4 scheme.

22 4x1.5'AN 2x13'UT1 3x3'TR 3x10UT1 4x8'AT
23 6x1'AN 3x13'UT1 4x3'TR 2X16'UT1 2x12'AT
24 8x45s AN 4x13'UT1 4x4'TR 2x18'UT1 3x12'AT
25 3x1'AN 2X10'UT1 2x3'TR 2x9'UT1 1x10'AT
26 1x3'TR 2x8'UT1 3x1.5'AN 3x45sAN RACE


HRR can be seen this week. All races are shown complete and close up, so we can see how starts are done. All much as in the 1950s but C2 makes the oars and now there are women and quads. There are few international crews this year, given covid and tokyo, but there was some good racing yesterday (day 1). This is today's race schedule, times UK:
https://www.hrr.co.uk/2021-competition/race-timetable/

[Dangerscouse]

I agree with Keith that intervals can be difficult to prescribe. There's quite a few variables in there, so it's best to adopt trial and error using Keith's base paces to start with.

You will almost certainly have days when you overcook it, and vice versa, but when you build up a good profile of what is achievable they should only happen when your ego dictates your decisions, or you're having a bad day.

You could also use HR as a guide if you wanted to, but it's not essential. Aim for 90% of MHR if you do for the longer intervals, but it will probably be more like 80-85% for the first one or two, so don't think you have to reach 90% straight away.

[jackarabit]

I could swear the zone schema for the Indoor Sports Interactive trainings was five zones: UT2,1,AT, TR, AN

AN appeared at the race end of O'Neill's L3-5-26 scheme as anything from 4x1½' to 10x1', 8x45" and so on, one set per week. Watt band 105 to 115% of race level. At school we saw that stuff as practicing starts at 40, since crabs can be caught in the first few strokes too. No doubt there is also some training effect; not a consideration, but experience is.

Below, the last four weeks of an L4 scheme.

22 4x1.5'AN 2x13'UT1 3x3'TR 3x10UT1 4x8'AT
23 6x1'AN 3x13'UT1 4x3'TR 2X16'UT1 2x12'AT
24 8x45s AN 4x13'UT1 4x4'TR 2x18'UT1 3x12'AT
25 3x1'AN 2X10'UT1 2x3'TR 2x9'UT1 1x10'AT
26 1x3'TR 2x8'UT1 3x1.5'AN 3x45sAN RACE


HRR can be seen this week. All races are shown complete and close up, so we can see how starts are done. All much as in the 1950s but C2 makes the oars and now there are women and quads. There are few international crews this year, given covid and tokyo, but there was some good racing yesterday (day 1). This is today's race schedule, times UK:
https://www.hrr.co.uk/2021-competition/race-timetable/

The Great Tradition. I am schooled.

[fch]

Thank you all for your comments - I agree that everyone is different.

But no one has directly answered my question, you’ll have been vague. What pace should I do 10x750m/3’r and 5x1500m/2’r? Can you give answers based of from my 2k and 5k pbs please!!

[jackarabit]

Keith wasn’t all that vague. Conservatively, 2kpace+4” or 1:41.5. 100% of 5k power. 89% of 2k power.