Erg Rowing

Why should I do 10x500m in the Fall?

There are a couple of reasons. The main reason is to give your system an occasional lift into higher intensity to support you in 6k/5k tests. A second reason is to give your system a stimulus and stay in touch with what rowing is all about – high intensity hard rowing. A third reason is that it can be a welcome change for the boredom of longer workouts. 10x500m at lower rates is around a 20 – 25 minute session.

How should I Approach 10x500s – What are the Best Tactics?

Doing the 10x500m correctly is crucial – lets bullet point these, just so there is nothing left unclear: Take is easier in the first 5-6 500s and aim to build for the last 4-5. Do not go too hard too early – this is a major mistake and you will pay for it later in the session.Attack the first 5 strokes to get your average split down (use short strokes for 1-2 then lengthen)Relax.

Can I take a longer rest?

Yes, you can start 10x500m with a 2 minute rest. Then aim to reduce your rest time by 10-15 seconds per week over 4-6 weeks. Also, 1 minute rest is the lowest you should go, anything less and it becomes a trade off between quality and recovery.

Can I do 7x500m Instead?

You can do less 500s and keep the rest at 1 minute. That allows you to ramp up the intensity without going over the edge. As you get better, you can add one more each session.

How to Start The 2k Test?

They go off very hard for the first few strokes and settle down into their average pace early (after about 20 seconds). They then hold their split at an even manageable pace which is been worked out before hand using an erg score calculator, or from memory. For example, say you want to pull sub 7 minutes for your 2k. You calculate that you need to have an average split of 1:44.3 /500 for the entire 2k.