7k in 30 minutes - interval suggestions

[hikeplusrow]

Since I started erging 'seriously', I've always wanted to achieve this goal. My best is 6956m (162 watts) which I did a couple of years back. I've used all kinds of intervals in the past - 6x5, 5x6, 4x7.5, 3x10, 2x15 etc. What interval distance is the most effective for 30 mins? Also, I currently have a good base from my two recent HM PBs, but no speed whatsoever! There's no way I could get near 162 watts currently, never mind the required 165. What intervals could I use to improve basic speed? Cheers.

[Sakly]

Best case are intervals where you can perform at 165W or faster. Whatever length of the interval it is. You need to accumulate as many time/meters at the desired/required pace as possible, to prime the body for the needs to hold it, so you need to train at this specific pace to get it.

[hikeplusrow]

Best case are intervals where you can perform at 165W or faster. Whatever length of the interval it is. You need to accumulate as many time/meters at the desired/required pace as possible, to prime the body for the needs to hold it, so you need to train at this specific pace to get it.

This is a great suggestion, and completely logical. I think they'd need to be short intervals to start!

[nick rockliff]

Best case are intervals where you can perform at 165W or faster. Whatever length of the interval it is. You need to accumulate as many time/meters at the desired/required pace as possible, to prime the body for the needs to hold it, so you need to train at this specific pace to get it.

This is a great suggestion, and completely logical. I think they'd need to be short intervals to start!

You also need to consider the rate. There's no point in doing intervals at desired 30 min pace if the rate isn't something you can maintain for 30 mins.

[Sakly]

Best case are intervals where you can perform at 165W or faster. Whatever length of the interval it is. You need to accumulate as many time/meters at the desired/required pace as possible, to prime the body for the needs to hold it, so you need to train at this specific pace to get it.

This is a great suggestion, and completely logical. I think they'd need to be short intervals to start!

You also need to consider the rate. There's no point in doing intervals at desired 30 min pace if the rate isn't something you can maintain for 30 mins.

Of course, forgot to point that out, thanks.
The intervals should be done at the desired rate for the target piece.

[hikeplusrow]

Best case are intervals where you can perform at 165W or faster. Whatever length of the interval it is. You need to accumulate as many time/meters at the desired/required pace as possible, to prime the body for the needs to hold it, so you need to train at this specific pace to get it.

This is a great suggestion, and completely logical. I think they'd need to be short intervals to start!

You also need to consider the rate. There's no point in doing intervals at desired 30 min pace if the rate isn't something you can maintain for 30 mins.

So would there be lesser value in doing, say, 6x5 intervals and gradually increasing the pace of those over time until I'm at 165?

[Sakly]

This is a great suggestion, and completely logical. I think they'd need to be short intervals to start!

You also need to consider the rate. There's no point in doing intervals at desired 30 min pace if the rate isn't something you can maintain for 30 mins.

So would there be lesser value in doing, say, 6x5 intervals and gradually increasing the pace of those over time until I'm at 165?

I think yes. Adaptations on your body will take longer, as the stressor is different.
I would do the following: go for 165W and try to hold that as long as you can (after proper warmup of course) with your assumed target rate for 30min. As this is highly individual, there is not really a suggestion possible.
After you got your result for the time you can hold 165W, you can derive the intervals from that.

[nick rockliff]

I would find out what I could actually do for the 30 min before I started out on a target for the future. I would then base future sessions on that score.

[hikeplusrow]

I would find out what I could actually do for the 30 min before I started out on a target for the future. I would then base future sessions on that score.

I think I can probably answer that now. A couple of weeks ago, I did a 7k row at 148w and it certainly wasn't flat out. Flat out, I think I could have done low 150s.

[nick rockliff]

I would find out what I could actually do for the 30 min before I started out on a target for the future. I would then base future sessions on that score.

I think I can probably answer that now. A couple of weeks ago, I did a 7k row at 148w and it certainly wasn't flat out. Flat out, I think I could have done low 150s.

Haven't a clue what Watts relate to in either distance or pace, I've never looked at Watts in over 21 years on the erg.

Best way is to do a 30 min piece to see where you are.

[hikeplusrow]

I would find out what I could actually do for the 30 min before I started out on a target for the future. I would then base future sessions on that score.

I think I can probably answer that now. A couple of weeks ago, I did a 7k row at 148w and it certainly wasn't flat out. Flat out, I think I could have done low 150s.

Haven't a clue what Watts relate to in either distance or pace, I've never looked at Watts in over 21 years on the erg.

Best way is to do a 30 min piece to see where you are.

148 is 2:13.2. Most people don't use watts, but it's no different to using pace in actuality.

[dabatey]

I'd hazard that at 2.13/500 if you didn't feel flat out then actually going flat out you would probably get closer than you think. Especially if your training has been long slow stuff recently.

I would probably just do a mix of UT1/AT pieces and try to just knock the times down for them (going not absolutely flat out) over the course of a few weeks. I wouldn't do intervals in the true sense as in really short and hard, but maybe 2x20, 3x15, 3x10, 4x10 more just to break up the UT1's and vary things a bit so you don't end chasing the same split each time. That will have the benefit of rating correctly for you too. As soon as you get 3x10 to the right pace then you'll know you are 'almost' there. Every two or three weeks you could trial a 30 minute full on and see exactly where you are.

[Dangerscouse]

148 is 2:13.2. Most people don't use watts, but it's no different to using pace in actuality.

If I were you, I'd aim to do 3 x 10 mins at target pace with three mins rest, and then aim to go -1 target pace when you're ready.

Then you can choose between any combination of these: a lower rest time, a faster pace, or possibly 2 x 15 mins / 20 mins & 10 mins.

Having said this, there will also be a lot of different options so there's no silver bullet that will get you there. There's also a good reason to do 40 mins at slightly slower than target pace, just to get you accustomed to longer, so 30 mins feels more manageable.

[hikeplusrow]

148 is 2:13.2. Most people don't use watts, but it's no different to using pace in actuality.

If I were you, I'd aim to do 3 x 10 mins at target pace with three mins rest, and then aim to go -1 target pace when you're ready.

Then you can choose between any combination of these: a lower rest time, a faster pace, or possibly 2 x 15 mins / 20 mins & 10 mins.

Having said this, there will also be a lot of different options so there's no silver bullet that will get you there. There's also a good reason to do 40 mins at slightly slower than target pace, just to get you accustomed to longer, so 30 mins feels more manageable.

I'm liking this. Both the longer intervals at race pace (or faster), and the overdistance at a bit slower than race pace will prepare me for the 'trauma' of the 30 mins itself. Plus I've got my wrist bands now, which is obviously half the battle

[hikeplusrow]

I'd hazard that at 2.13/500 if you didn't feel flat out then actually going flat out you would probably get closer than you think. Especially if your training has been long slow stuff recently.

I would probably just do a mix of UT1/AT pieces and try to just knock the times down for them (going not absolutely flat out) over the course of a few weeks. I wouldn't do intervals in the true sense as in really short and hard, but maybe 2x20, 3x15, 3x10, 4x10 more just to break up the UT1's and vary things a bit so you don't end chasing the same split each time. That will have the benefit of rating correctly for you too. As soon as you get 3x10 to the right pace then you'll know you are 'almost' there. Every two or three weeks you could trial a 30 minute full on and see exactly where you are.

Yes, I think the longer intervals are a good idea, but I'd need to build the pace up gradually - perhaps starting at 150 odd watts.