Pace guides for workouts

[winniewinser]

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!!

Do the sessions once and then pace them depending on what you achieved.....trial and error. I think this is a question that only you can answer if you're looking for specific pacing. If you look at the Pete Plan for example, pacing is dependent on what you did the first run through and they you build from there.

For specific pacing you'd need to take on a coach.....imho

[Dangerscouse]

Do the sessions once and then pace them depending on what you achieved.....trial and error. I think this is a question that only you can answer if you're looking for specific pacing. If you look at the Pete Plan for example, pacing is dependent on what you did the first run through and they you build from there.

For specific pacing you'd need to take on a coach.....imho

Yep, agreed

[max_ratcliffe]

The Pete Plan guidance is:

8 x 500m = 3seconds faster than 2k pb pace (2k – 3)
Speed pyramid = 2k pb pace (2k)
4 x 1000m = 1second slower than 2k pb pace (2k + 1)
5 x 1500m = 5k pb pace (5k)
4 x 2000m = Half a second slower than 5k pb pace (5k + 0.5)
3k, 2.5k, 2k = 1second slower than 5k pb pace (5k + 1)

The following guidance is from the WP, talking about 8x500m but applies across the board:

... just gradually get used to the format by doing 8 x 500m with
the first 2 or 3 pieces at some moderate pace, gradually increasing as you go, finishing hard for the last couple.
Calculate your average pace for the workout and next time start maybe half a second above that average and
gradually bring the pace down over the course of the workout. Repeat until the variation between pieces is very
small and you really have to work hard to maintain your pace at the end

"Bring the pace down" means reduce your splits - i.e. get quicker.

Analogy with the weight room is useful, I think. If I wanted to squat 200kg, would I load the bar with 200kg, step back and see how I go? Well, no I wouldn't. I'd need to be mopped up off the floor of the rack. I'd start with something that I can squat and build up a bit, linearly for as long as it worked.

A conservative approach to intervals is likely to be more productive than going balls to the wall first time up and then having nowhere to go.

Of course, I have rarely practised what I preach...

[mjk]

A conservative approach to intervals is likely to be more productive than going balls to the wall first time up and then having nowhere to go.

I think this is true on multiple fronts.

One of my training philosophies I adhere to is "its not how much training you can do, its how much you can recover from"...I find fly-and-die workouts to be very taxing and that it takes a few additional days to recover from a fly-and-die vs. doing a properly paced workout. When approaching a new interval workout I usually start conservatively and if I'm feeling good in the last half or third of intervals, I'll bring the splits down.

From a mental standpoint, starting conservatively and slowly seeing your performance on a particular interval workout improving is a big boost. Even a one tenth improvement on a workout can produce positive emotions about the productivity of your training and your progress as an athlete. The mental game is very important.

[jamesg]

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!!

Not withut knowing the ratings you used. But you know this, presumably; so just use the same stroke, which is what has to be trained. Training and PBing are two dfferent activities; the only link is the stroke itself.

[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!!

Do the sessions once and then pace them depending on what you achieved.....trial and error. I think this is a question that only you can answer if you're looking for specific pacing. If you look at the Pete Plan for example, pacing is dependent on what you did the first run through and they you build from there.

For specific pacing you'd need to take on a coach.....imho

Thanks for the advice, do you know any coaches for indoor rowing who I can contact?

[Citroen]

Thanks for the advice, do you know any coaches for indoor rowing who I can contact?

Where in the world are you?

The usual advice is roll up to your local rowing club on the nearest river and ask the nice folks there.

[fch]

Thanks for the advice, do you know any coaches for indoor rowing who I can contact?

Where in the world are you?

The usual advice is roll up to your local rowing club on the nearest river and ask the nice folks there.

I’m in the UK.

[fch]

Also, I have another question: can I use the same pace for say 8x250m/2’r as I can for 4x500m/2’r? As both intervals have the same total rowing distance and same rest, I would think yes. Is that correct?

[winniewinser]

Thanks for the advice, do you know any coaches for indoor rowing who I can contact?

There is loads that sell generic plans but you won't get specific pacing from them....Elite Rowers, Fitness Matters etc

My own coach offers bespoke training plans with specific pacing but he's not taking on anyone new.

Sorry, can't help much more.

[jackarabit]

Also, I have another question: can I use the same pace for say 8x250m/2’r as I can for 4x500m/2’r? As both intervals have the same total rowing distance and same rest, I would think yes. Is that correct?

14’ cumulative rest (2’ per iteration x 7) against 6’ (2’ x 3) on same active meter total? Think again. 250s much faster. You understand the role rest plays in recovery, do you? As in R&R; rest and recuperation? For example, the brief energy burst available from alactic glycolosis is said to reset in only 45”. This is repeatable. A more significant benefit is reoxygenation of muscle tissue (including heart muscle tissue). Working rested enables working faster (and faster longer).

Interval format always enables higher volume of activity at any given pace than sustainable by continuous effort. Applies to any sport tougher than tiddlywinks.

[Tobias Stoehr]

5x1500m/2:00r I would say 8-10s slower than your 2km (1:46.5-1:48.5), or about 2-3s slower than your 5k pace.

10x750m/3:00r is quicker. This could be 4-6s slower than your 2km pace.

[Tony Cook]

Also, I have another question: can I use the same pace for say 8x250m/2’r as I can for 4x500m/2’r? As both intervals have the same total rowing distance and same rest, I would think yes. Is that correct?

I think it’s been posted before on here - can’t be bothered to look back - but you need to spend a few sessions finding YOUR pace. Loads of info already as a base to start with but just do, say, 4x500 with the first 3 at 2k-1 and the last as quick as you can - record your average pace. In two weeks time do the same session but the first 3 at your average pace from before and the last as fast as you can. (Doing longer slower sessions in between) And repeat. Fairly soon you will be struggling to get your last one quicker than the others. You’ll get to point where you’ll be happy to squeeze 0.1 of a second off the overall pace.
For a 250 session it will be a bit quicker so maybe start at 2k-2 for the first 7 then b out for the last.