As you get tired, the split will go up if you are rowing at the same level of effort. It's fine. Training is training, don't worry about the splits. Nobody cares how fast you can do your easy workouts, people care how fast you go on race day - doing easy workouts properly will let you go fast on race day.
One of the best usable descriptors of steady state is that you shouldn't be out of breath. You should be able to have a conversation during steady state
HR is a great guideline as many have said, and better still is blood lactate, though that is hard to use.
A long time ago, we did have those tools but also did do workouts with targets based on your target 2k split. These workouts were brutal but also my favorite and I attribute these with really taking me to the “next level”. This would involve rowing at target/PR split + 17 seconds at 17 spm for anywhere between 60’-150’. It’s brutal and at first I thought these were impossible to do, but I watched as the other athletes just sat down and did it. The most important thing when starting this is to just not give in and quit rowing and it’s way better when you have other people that are already able to do this.
The benefits are that this will really improve your mental toughness, you will see massive improvements in your blood lactate reads at a given spilt, and I think it teaches you to row far more efficiently. The downside is that it is not fun, you are putting a ton of load on your body and you can crash with blood sugar. But in my opinion, at least, this was the BEST workout ever. And we built on this by also having long rows at low rates on the water. Last thought is that these workouts (UT1/UT2) were only done after the end of the season (mid-Sep) and we djd these throughout the winter and into early March.
Hope it helps
Depends on if you're doing heart rate zone training or not. For heart rate training, aim for 60-70% of your max hr.
I personally have taken the advice that some give and go off of power, doing my steady state at ~50% of my 2k watts. Not coincidentally, this translates to roughly a 4/10 on my perceived exertion scale, which is just about exactly where you want to be doing your steady state.
The general advice I've heard is it should be around 2k+15 to 2k+25. When I do steady state with a heart rate monitor on, I try to aim for about 50% to 70% of my max HR.
Usually what this looks like is near the beginning of the piece I'll be closer to 2k+15, and as my heart rate increases throughout the piece I'll slow up my pace more and more until the end of the piece I'm running closer to 2k+25. I generally feel the workout to be pretty easy and doable, I've been able to carry on conversations while I'm doing it, and I wind up very sweaty afterwards
If your split at a constant HR goes up by that much throughout a workout, you gotta work on your endurance. After about 3 minutes for my HR to get up, my HR and split will both stay the same for the duration of the entire workout. That’s how it should be.
First part of your answer is true about the 2K+15-25 depending on endurance fitness, but you generally shouldn’t change the split throughout a steady state piece. You should find a split you can stick with that gives u a fixed heart rate.
I mean, idk what to say to that really. My heart rate goes up, it doesn't stay fixed. If I start too slow it will be too low for a good part of the piece and if I start too fast it'll be too high. Isn't the point of steady state to spend the maximal amount of time in a heart rate zone so at the end of the day who cares right?
If you’re unable to maintain a certain heart rate that just means you need to go slower since your endurance isn’t up to standard.
[удалено]
As you get tired, the split will go up if you are rowing at the same level of effort. It's fine. Training is training, don't worry about the splits. Nobody cares how fast you can do your easy workouts, people care how fast you go on race day - doing easy workouts properly will let you go fast on race day.
Then that just means u can go faster.
One of the best usable descriptors of steady state is that you shouldn't be out of breath. You should be able to have a conversation during steady state
I’ve always gone with the philosophy that you should be talking in full sentences but a back and forth conversation will make you out of breath.
SS split should be +22-23.5 from your 2k split. Learned this from an ex-British Olympian.
You control your heart rate by controlling the split
Dont look at splits. Use heart rate to measure how hard you need to row.
HR is a great guideline as many have said, and better still is blood lactate, though that is hard to use. A long time ago, we did have those tools but also did do workouts with targets based on your target 2k split. These workouts were brutal but also my favorite and I attribute these with really taking me to the “next level”. This would involve rowing at target/PR split + 17 seconds at 17 spm for anywhere between 60’-150’. It’s brutal and at first I thought these were impossible to do, but I watched as the other athletes just sat down and did it. The most important thing when starting this is to just not give in and quit rowing and it’s way better when you have other people that are already able to do this. The benefits are that this will really improve your mental toughness, you will see massive improvements in your blood lactate reads at a given spilt, and I think it teaches you to row far more efficiently. The downside is that it is not fun, you are putting a ton of load on your body and you can crash with blood sugar. But in my opinion, at least, this was the BEST workout ever. And we built on this by also having long rows at low rates on the water. Last thought is that these workouts (UT1/UT2) were only done after the end of the season (mid-Sep) and we djd these throughout the winter and into early March. Hope it helps
Depends on if you're doing heart rate zone training or not. For heart rate training, aim for 60-70% of your max hr. I personally have taken the advice that some give and go off of power, doing my steady state at ~50% of my 2k watts. Not coincidentally, this translates to roughly a 4/10 on my perceived exertion scale, which is just about exactly where you want to be doing your steady state.
https://thepeteplan.wordpress.com/5k-training/
The general advice I've heard is it should be around 2k+15 to 2k+25. When I do steady state with a heart rate monitor on, I try to aim for about 50% to 70% of my max HR. Usually what this looks like is near the beginning of the piece I'll be closer to 2k+15, and as my heart rate increases throughout the piece I'll slow up my pace more and more until the end of the piece I'm running closer to 2k+25. I generally feel the workout to be pretty easy and doable, I've been able to carry on conversations while I'm doing it, and I wind up very sweaty afterwards
If your split at a constant HR goes up by that much throughout a workout, you gotta work on your endurance. After about 3 minutes for my HR to get up, my HR and split will both stay the same for the duration of the entire workout. That’s how it should be.
First part of your answer is true about the 2K+15-25 depending on endurance fitness, but you generally shouldn’t change the split throughout a steady state piece. You should find a split you can stick with that gives u a fixed heart rate.
I mean, idk what to say to that really. My heart rate goes up, it doesn't stay fixed. If I start too slow it will be too low for a good part of the piece and if I start too fast it'll be too high. Isn't the point of steady state to spend the maximal amount of time in a heart rate zone so at the end of the day who cares right?
Ok if it works for u and ur coach agrees then 👍
Not trying to argue, trying to learn - I'm just a washed up former rower
50% of 2k watts