Pacing for a 60' test?

trap_star · Post by **trap_star** » April 6th, 2008, 8:28 am

I've never done an hour test, but I'm interested in doing one. I was wondering what a reccomended rating and split would be based on a 2k, 5k, or 6k performance.

badocter · Post by **badocter** » April 6th, 2008, 9:15 am

Paul's law is probably your best bet for predicting a 60" from the data you have (add 5 to pace for every doubling in distance). If I were you I would do 30" and 10k tests to build up to it if you are not accustomed to those distances. Multi-point predicitve methods, like Thomas' pace predictor, only work well if the distance you are trying to predict is BETWEEN distances for which you have data -- using these methods to predict times outside the range of your data can give wildly inaccurate results. http://www.freespiritsrowing.com/conten ... -predictor

kirbyt · Post by **kirbyt** » April 6th, 2008, 4:06 pm

Be conservative your first time out. It will be a PB anyway. If you think you can probably hold 1:58 splits for example, start out at 2:00. If that feels comfortable for 30 minutes, you might be able to go down to 1:59s and 58s. When you're finished you will have a target to shoot for next time.

Kirby

almostflipped · Post by **almostflipped** » April 6th, 2008, 5:54 pm

6k + 6-8 at a 26-30.

whitewaterkayaker · Post by **whitewaterkayaker** » April 8th, 2008, 7:22 am

Last week was my 2nd week on my rower. I had 3, 1hr work outs and did some kayaking on off days. The 1st week I did 30 min. workouts and right at 7K was my 30' time. The 1st hr. work out I rowed 12,800m and the last was 13,600m which I am proud of for my 2nd week on a rower. Hope this helps a bit. I just slowed my pace just a bit and maintained for 55 min then picked it up for the last 5min. My heart rate was maintained in the 170s for this hour and got up in the 180s the last 5 min.

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Pacing for a 60' test?

Pacing for a 60' test?

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