2020年7月13日 · Speed Day #4 = 600|550|500 @1:29 Each week add 25m to the @1:20 workout and subtract 1s/500m from the other. If you can't complete the third rep on pace, drop back to two for the rest of the 5 weeks, i.e., don't risk over-training. Concentrate on steady pacing, blank your mind and row through the tape every interval.

2017年3月22日 · If you went through 500m on that (Just Row?) screen in 1:30, that's 480 W and strokes (rate 41) worth almost 12W-min each. Not bad at all, and if LW (75 kg) 480/75 is over 6W/kg, very good. Suggest you check how the PM is used, and do a few 500s as fixed distance (pressing a few odd buttons), then log them on your C2 Logbook page, in your age ...

2017年9月20日 · I am from a Crossfit background and looking to improve my 500m row time ahead of my first indoor rowing comp (2 months time). I am female, around 5ft 3in, 61kg (Lightweight) and 29. Given I have been doing Crossfit for 3 years I am strong and powerful for my size and have a high level of general fitness.

2006年7月3日 · Three things help me with the 500 meters. First, doing some training at 500 meter pace. Secondly, doing a good warmup. This is especially important for the 500 meters. Third, setting the monitor on projected pace and keeping the same exact pace all the way. Your 1:45.6 is good compared to your 2k and without special 500m training.

2014年1月28日 · 250 is far from 500, at that point you should feel fine still, from 300/350 meter in it starts and the last 50 meters should be on the edge. rating wise keep it high, around 40 ish, maybe high 30 ish. Training could be doing doing 100 meter repeats at 500 meter pace. 1 min rest you could do 300 meter reps with longer rest.

2011年7月13日 · 2. How is your technique? Many folks have been steered wrong by well meaning, but ignorant, staff people at health clubs to row as fast as they can at maximum drag. What you really need to do is to think about 2 different measurements of your rowing; pace and rate. Pace is the /500 meter splits that you've posted. Rate is the strokes per minute ...

2020年6月7日 · To perform optimally over 500 meters, you need a base of good strength (developed primarily around lifts like deadlift variations, squat variations and seated rows, or similar movements), decent speed (best developed with very short max speed sprints on the erg at very low drag, with 2 to 3 minutes rest between sprints), as well as a very good maxVO2 (I had a maxVO2 of 7.6/L min at a HR of 158 ...

2010年7月20日 · Did it in 21:33.1 which was an average 500 meter time of 2:09.3. I was pretty pleased with the result given it was my first 5000 and I really haven't rowed very much. I also think I started off much to quickly as I was really spent at the end. When I started out, my 500 meter times were below 2:00 minutes.

2014年1月1日 · So the 500 meter competition was last saturday 15.3. I gained time 1.28,7 and became third in m40+L serie. Quite satisfied with the position, but not with the time. I think there was systematic, (over sekond) delay in times because of the system connected to computer. Anyway I trained 2 months by combining weights ans rowing.

2013年9月5日 · I am a Crossfitter with an upcoming competition including a 750 meter sprint row challenge for time. My average times are - 250 Meter - 45 seconds 500 Meter - 1:40 1,000 Meter - 3:23 2,000 Meter - 6:59 I am far from an expert, but at the same time now a terrible rower. I have been fortunate enough to pickup quality tips from collegiate rowers.