Tips for Improving 10,000m Workouts

[Romper]

Hello all.

I am currently averaging 42 mins for 10,000m set workouts at around 25 SPM and 2.02 min/500m split with fan setting set at around 5.5.

I want to reduce my total time of these workouts without comprising technique too much.

What are your tips and recommendations to have this total time reduced over 10,000m?



Romper

[Sakly]

Hi,

build aerobic capacity - include long rows on low rate and pace, e.g. >=60min @20spm, 2:15 or so.
Also include intervals with longer distances at a harder pace, 4x1.5 or 2k, to be prepared for harder parts of the 10k in the end when trying to go negative splits in your run.

[Citroen]

I want to reduce my total time of these workouts without comprising technique too much.
What are your tips and recommendations to have this total time reduced over 10,000m?

Work harder on improving your technique and the time will come down automagically.

[jamesg]

42 mins for 10,000m set workouts at around 25 SPM

Citroen's recipe never fails.

In real numbers your 10k was 175W at 25, so stroke worth = 175/25 = 7 Watt minutes. However this mean nothing when not related to your age and size. Suggest you check how your technique can influence this ratio.

In real terms it is length of stroke x average handle force; both can be seen in Ergdata.

1.6H³ could be a good value to aim for.

[KeithT]

Are you wanting to improve as in your PB or just want to reduce time in general? If just trying to do quicker - the more you do them the more you will get used to them and will be able to go faster gradually. If going for a PB time - need to do as other have said and build cpacity.

[kini62]

Hello all.

I am currently averaging 42 mins for 10,000m set workouts at around 25 SPM and 2.02 min/500m split with fan setting set at around 5.5.

I want to reduce my total time of these workouts without comprising technique too much.

What are your tips and recommendations to have this total time reduced over 10,000m?



Romper

42 minute 10K is 2:06 not 2:02. Pretty big difference over 40 minutes of rowing.

In regards to lowering the time you've been give a lot of good advice, so keep at it and it should happen.

[Romper]

Thanks for all those replies.

I will check out the PM3 later today and confirm / communicate the correct SPM, I apologize for communicating the incorrect SPM.

I am aiming for PB's every time I row these 10km workouts, even if it is just by a few secs each time.


Romper

[DetlevM]

Thanks for all those replies.

I will check out the PM3 later today and confirm / communicate the correct SPM, I apologize for communicating the incorrect SPM.

I am aiming for PB's every time I row these 10km workouts, even if it is just by a few secs each time.


Romper

I would not focus so much on a PB each 10km as it can be counter productive to progression. As others have said, doing more endurance workouts in the UT2 effort level and just focus on staying in this effort band for extended periods of time (30min +). The workouts will almost feel "too easy" but pay dividends as you can do them at a higher frequency than a PB effort each time.

[Sakly]

I am aiming for PB's every time I row these 10km workouts, even if it is just by a few secs each time.

This is a bad approach if this is the only action you do.
Better structured training cycles will help much more, e. g. 2 long rows >=60min steady state, slow pace (+12-15 of 10k splits), one mid distance intervals, 4-5x2k 4-5r or so, to go really hard, and one 10k to train your specific distance, going not to hard, but try a PB from time to time, but not every time.

Trying a PB every time for several times/week will drain you and your times will increase and not drop.

[Ombrax]

What's that old training saying? (can't remember if it's from cycling or rowing, probably both, and running too)

"Go slow to go fast."

[Holly62]

I've been rowing 10k regularly for the last few months, and I'm stuck at the 49/50/51 minute mark, with a spm of 21/23, my drag set at 3 and a half.
Unless I keep on top of things I slip back into a regular pattern that gets me there in about 50 minutes, give or take.

I've noticed that as time has gone on, my heart rate has reduced from 130, when I started doing 10ks to what it is now 110.
So obviously my heart is adapting and getting fitter.
So by making a serious effort to maintain my heart rate at my new, fitter 130bpm, I should get there faster, and my time should improve.
Maths isn't my strong point so I don't feel the need to baffle you with science, but it does seem reasonable doesn't it?

[Sakly]

I've been rowing 10k regularly for the last few months, and I'm stuck at the 49/50/51 minute mark, with a spm of 21/23, my drag set at 3 and a half.
Unless I keep on top of things I slip back into a regular pattern that gets me there in about 50 minutes, give or take.

I've noticed that as time has gone on, my heart rate has reduced from 130, when I started doing 10ks to what it is now 110.
So obviously my heart is adapting and getting fitter.
So by making a serious effort to maintain my heart rate at my new, fitter 130bpm, I should get there faster, and my time should improve.
Maths isn't my strong point so I don't feel the need to baffle you with science, but it does seem reasonable doesn't it?

This shows that the mentioned approach works - going slow will improve and make you faster.
HR of 130 and below can be asdumed as slow steady state. If you now go all out (HR to the AR treshold and above at the end) your time will drop significantly.

[JaapvanE]

I've been rowing 10k regularly for the last few months, and I'm stuck at the 49/50/51 minute mark, with a spm of 21/23, my drag set at 3 and a half.
Unless I keep on top of things I slip back into a regular pattern that gets me there in about 50 minutes, give or take.

I've noticed that as time has gone on, my heart rate has reduced from 130, when I started doing 10ks to what it is now 110.
So obviously my heart is adapting and getting fitter.
So by making a serious effort to maintain my heart rate at my new, fitter 130bpm, I should get there faster, and my time should improve.
Maths isn't my strong point so I don't feel the need to baffle you with science, but it does seem reasonable doesn't it?

Providing your heart-rate is the bottleneck. It could very well be that your muslcle power is insufficient to go faster. But in the end, your fitness is the most important end goal, so I see a lot of progress I'm jealous of!

[Holly62]

For the first time in my life I feel fit, my arthritis has gone, I can do cardio for an hour at a time, not just a couple of minutes, and I feel great, I had no idea that I'd feel so good at sixty years old.
Courtesy of a few stents and a concept 2.
I found myself running up stairs at work yesterday, for no reason other than I could

[Romper]

"I would not focus so much on a PB each 10km as it can be counter productive to progression. As others have said, doing more endurance workouts in the UT2 effort level and just focus on staying in this effort band for extended periods of time (30min +). The workouts will almost feel "too easy" but pay dividends as you can do them at a higher frequency than a PB effort each time."

"Better structured training cycles will help much more, e. g. 2 long rows >=60min steady state, slow pace (+12-15 of 10k splits), one mid distance intervals, 4-5x2k 4-5r or so, to go really hard, and one 10k to train your specific distance, going not to hard, but try a PB from time to time, but not every time."


Thank you for these inputs. I shall re-direct my focus per above.

I am guessing there are numerous methods to accurately measure UT levels.

What methods do you use to accurately measure UT2 for C2 RowErg, using heart rate?

Can the PM be used in any way to accurately gauge / show UT1 and UT2 levels during a RowErg workout?




Romper