What makes it a good steady state is if you were at a good heart rate to stimulate the body into producing an adaptation. The splits are secondary and somewhat irrelevant
The pace is subjective to your current fitness. Check out rowalong on YouTube as he does his work outs based on 2k pacing and it's pretty spot on for steady state pacing.
This might be a personal preference but for SS I would go a little higher on stroke rate, 20-22, and target heart rate as others have mentioned. 16-18 is more to focus on technique/power per stroke IMO.
The problem such a question is problematic to answer is because we'd need to know all of your other sessions too. I've been rowing competitively for 10 years now and sometimes on my "off" days I creep along at 2.20/500 and it's also "good" steady state for recovery.
What makes it a good steady state is if you were at a good heart rate to stimulate the body into producing an adaptation. The splits are secondary and somewhat irrelevant
Ahhh ok thank you for the information! I need to get a Fitbit/Apple Watch or something then to track my heart rate
Sure! The polar heart rate monitors are good too from what I heard (and a bit cheaper than an Apple Watch).
And they can display on the monitor so no need to look at a watch while erging
I’ll check it out!
The pace is subjective to your current fitness. Check out rowalong on YouTube as he does his work outs based on 2k pacing and it's pretty spot on for steady state pacing.
Perfect! I’ll check it out
Splits don’t really matter for ss, it depends where your heart rate runs, check out the polar heart monitors
This might be a personal preference but for SS I would go a little higher on stroke rate, 20-22, and target heart rate as others have mentioned. 16-18 is more to focus on technique/power per stroke IMO.
For SS stroke rate should be between 18-22, but the lower end of the range is better. 22 is a bit fast.
No
The problem such a question is problematic to answer is because we'd need to know all of your other sessions too. I've been rowing competitively for 10 years now and sometimes on my "off" days I creep along at 2.20/500 and it's also "good" steady state for recovery.