4x10 pacing help

[Erger2222]

I'm supposed to do a workout which is 4x10 minutes, 4 minutes rest, average stroke rate 23. What pace should this be at if my 6k is at a average split of 1:52 and rate 26? Thanks in advance

[jamesg]

4x10' is long for an AT, even with 4' rest. So maybe 23-24, same stroke.

[Erger2222]

I meant more like split times. Should it be around my 6k? Faster? Slower?

[Dangerscouse]

I meant more like split times. Should it be around my 6k? Faster? Slower?

I'd probably aim for 6k pace and assess from the first one. As it's r23 it may, or many not, make it harder but it's a bit of guesswork. I'm guessing it's supposed to be a AT type session?

[Erger2222]

Yeah, as hard as you can go.Strict rate cap tho

[Dangerscouse]

Yeah, as hard as you can go.Strict rate cap tho

OK. Do you prefer lower stroke rates? I assume you do, as I'd always row at r28-29 for a 6k TT. If you do, then the rate cap shouldn't be too much of an issue for you.

Is it a one and done type of session, or can do you do it again?

[Erger2222]

I’ll be doing it multiple times over the next few weeks.

[Dangerscouse]

OK, start at 6k pace and adjust when necessary, but I think 6k pace might be about right

[jamesg]

4x10 minutes, 4 minutes rest, average stroke rate 23. What pace should this be at if my 6k is at a average split of 1:52 and rate 26?

Rating defines the pace, if your stroke is already consolidated.

1:52 at 26 is a stroke worth 245/26 = 9.5W-min. At rate 35 this put you close to a 6:40 2k. So train that stroke, if that's your target.

23 x 10W = 230W, pace 1:55.

[tony28]

I'm supposed to do a workout which is 4x10 minutes, 4 minutes rest, average stroke rate 23. What pace should this be at if my 6k is at a average split of 1:52 and rate 26? Thanks in advance

For a workout at 23 strokes per minute, aim for a tempo of approximately 1:55 to 1:57 to maintain a similar work, given your 6k average split of 1:52 at 26 strokes per minute.

[iain]

The pace does depend upon what you are trying to accomplish. I would find an all out 6k pace to be challenging for the session and take several days to recover from, particularly as this is at a reduced rating. Similarly as someone who rows at similar ratings, all out R23 would get difficult a couple of mins in and I would be wilting before the end of the first interval, although others might mean a more sustainable pace than could be achieved over a shorter distance.

Finally, if this is being done regularly, I feel that it should be a sustainable session that can be gradually improved upon. I would start at a similar intensity to 30' rather than 6k which will be about 10k pace due to the rate restriction. I would then try and improve this slightly each time (assuming I was fully recovered for it), but adjust if I felt that it was leaving me completely drained (reduce pace) to doing quicker if I had plenty left for the later intervals.

[Dangerscouse]

The pace does depend upon what you are trying to accomplish. I would find an all out 6k pace to be challenging for the session and take several days to recover from, particularly as this is at a reduced rating. Similarly as someone who rows at similar ratings, all out R23 would get difficult a couple of mins in and I would be wilting before the end of the first interval, although others might mean a more sustainable pace than could be achieved over a shorter distance.

Finally, if this is being done regularly, I feel that it should be a sustainable session that can be gradually improved upon. I would start at a similar intensity to 30' rather than 6k which will be about 10k pace due to the rate restriction. I would then try and improve this slightly each time (assuming I was fully recovered for it), but adjust if I felt that it was leaving me completely drained (reduce pace) to doing quicker if I had plenty left for the later intervals.

Fair points Iain. I don't have much issue with rowing at r23 instead of r26, so I've lost the context of how that can change things.

[Tobias Stoehr]

4x10 rate capped at 23 would be around 4-6s slower per 500 than your best open rate 6k.