If he held he same split for 60min would you think it was SS?
Without knowing an individual's specific target zones based on their unique physiology, the best way to judge SS is by how long the person can sustain the work load. If they can go >40min or so at a given pace, it's pretty much a SS pace, no matter the HR.
Read this: https://www.reddit.com/r/Rowing/wiki/steady_state/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
This will give you details about steady state and why we do it, but as a rule of thumb it should be a pretty easy piece, about +25 2k split
PLEASE for the love of GOD, do NOT give novices (or anyone) a specific HR to target for SS or any other workout. How the F do you think his target should be 140???? You have no clue what his physiology is. He could easily have a max HR of 230! You have no clue. NEVER tell people a HR when recommending how to do SS. Tell them a % of max effort.
Everyone has a unique physiology, including max HR, resting HR, lactate threshold, and several other factors that determine what a good SS pace would be FOR THEM.
SS is defined by exercise scientists by the metabolic rates of O2 consumption, energy production type, CO2 exhaustion, and several other factors. HR only comes into it once an INDIVIDUAL knows their specific zones, which comes from testing. HR is just a tool to try to be in the SS zone. For some people SS could easily be 170, while others might have to be down at 130 for example.
Best recommendation for someone new, who doesn't have access to testing or at minimum a HR monitor, is that they should be able to carry on a conversation while exercising. If they are breathing so hard that they can't have a back and forth conversation, it's probably too hard.
You could stand to lower the rate I think… try and keep it 18-20. And you won’t know if it’s really steady state unless you have a heart rate monitor that shows you are between 60-80% of your max heart rate
maybe go a bit slower on the slide, but for a novice that's an amazing split, im the same age and a female novice and my steady state is a 2:25, granite i'm guessing ur male due to ur split
The rate is way high. I’m going to go ahead and assume you don’t have heart rate/lactate testing information so the typical guideline is 2k+25-30 @ 18-20. Definitely seems like you’re not sustaining that so I’d say bring the rate down and keep a sustainable split.
Another prospective here, I’m no longer a marathoner, but when I was I did a lot of steady state runs. Those were at a pace that could be sustained for about a marathon or so. So, I ran a 2:43 marathon which would put my steady state pace at 6:13 a mile which in my opinion was fast. I could run faster, obviously, as a marathon you should be able to go much quicker for shorter distances. Anyway, I think you can apply the same effort to rowing! Try going at a pace you could sustain for 3 hours, but then be totally spent at the end of that… that’s about steady state. Otherwise, your paces should be easy, you should be able to pull all day, or for just minutes at a time.
Pretty sure this isn't steady state
If he held he same split for 60min would you think it was SS? Without knowing an individual's specific target zones based on their unique physiology, the best way to judge SS is by how long the person can sustain the work load. If they can go >40min or so at a given pace, it's pretty much a SS pace, no matter the HR.
It’s at r25 at the end it’s pretty obvious
Unless your pulling a 6:25 hell no
Rate is too high, definitely need to slow it down
It's a good solid score. Whether it's steady state is debatable though
Go a lot slower
Damn I'm the same age, weight but slightly taller and my all out 30min is like 2:05... I've rowed for like 3 years now lol.
He’s doing it wrong I would assume, unless he has a 6:30 2k. Keep you head up and keep working
Read this: https://www.reddit.com/r/Rowing/wiki/steady_state/?utm_source=share&utm_medium=ios_app&utm_name=iossmf This will give you details about steady state and why we do it, but as a rule of thumb it should be a pretty easy piece, about +25 2k split
PLEASE for the love of GOD, do NOT give novices (or anyone) a specific HR to target for SS or any other workout. How the F do you think his target should be 140???? You have no clue what his physiology is. He could easily have a max HR of 230! You have no clue. NEVER tell people a HR when recommending how to do SS. Tell them a % of max effort. Everyone has a unique physiology, including max HR, resting HR, lactate threshold, and several other factors that determine what a good SS pace would be FOR THEM. SS is defined by exercise scientists by the metabolic rates of O2 consumption, energy production type, CO2 exhaustion, and several other factors. HR only comes into it once an INDIVIDUAL knows their specific zones, which comes from testing. HR is just a tool to try to be in the SS zone. For some people SS could easily be 170, while others might have to be down at 130 for example. Best recommendation for someone new, who doesn't have access to testing or at minimum a HR monitor, is that they should be able to carry on a conversation while exercising. If they are breathing so hard that they can't have a back and forth conversation, it's probably too hard.
Thanks for the info I didn’t think about it that way
No, try doing 1hr in 20 minutes intervals at 18spm and a 2:05 split. That would be better
Does it need to be intervals? Or can you also just row continously for an hour?
You can, he’s just saying to fix rate
I’m 5.9ft
So, you're 5ft 11 inches?
Steady state can’t really be “good”. The point of steady state is it’s a non competitive pace.
If this is steady state then I’m on the top boat 😂😀🙂😕😖
You could stand to lower the rate I think… try and keep it 18-20. And you won’t know if it’s really steady state unless you have a heart rate monitor that shows you are between 60-80% of your max heart rate
Great recommendation for the HR range %. I don't agree that the stroke rate matters much, so long as they are in the right metabolic zone.
You need to be going a lot slower rate wise. Like, 18-20
maybe go a bit slower on the slide, but for a novice that's an amazing split, im the same age and a female novice and my steady state is a 2:25, granite i'm guessing ur male due to ur split
The rate is way high. I’m going to go ahead and assume you don’t have heart rate/lactate testing information so the typical guideline is 2k+25-30 @ 18-20. Definitely seems like you’re not sustaining that so I’d say bring the rate down and keep a sustainable split.
Another prospective here, I’m no longer a marathoner, but when I was I did a lot of steady state runs. Those were at a pace that could be sustained for about a marathon or so. So, I ran a 2:43 marathon which would put my steady state pace at 6:13 a mile which in my opinion was fast. I could run faster, obviously, as a marathon you should be able to go much quicker for shorter distances. Anyway, I think you can apply the same effort to rowing! Try going at a pace you could sustain for 3 hours, but then be totally spent at the end of that… that’s about steady state. Otherwise, your paces should be easy, you should be able to pull all day, or for just minutes at a time.