Sunday: 75′ Aerobic Threshold Test

Second Royle Row Test.

Day 2: 75-Minute Row:

This test measures your aerobic threshold. Row for 75 minutes, at the end, record your average watts. Also note in your data the average 500-meter split, total distance rowed, and stroke rate for future reference. Suggested stroke rate between 18-24. Aim for a pace that you can maintain for the duration. This is equivalent to your best steady state pace. Do not stop during the test. You may want to set a water bottle close by if you need to drink during the 75 minutes.

I got up around 9 and was on the rower by 9:30.  I dutifully set the drag factor for 130.  My critical power curves predicted that I should be able to hold around 190W (2:02.5).  Pride, and the knowledge that my PB for a half marathon was at 1:53.6 pace caused me to target something a bit better.  I decided to start at a 1:58 pace and see how things went.

I held the 1:58 through the first 25 minutes.  By then, my HR was edging up close to 160 and I had another 50 minutes of rowing to go.  I decided to ease up to 1:59.  I held that basically to the halfway point.  At halfway, I eased further to a 2:00 target and just kept counting strokes.  I was hovering between 22 and 23 SPM, so I would count strokes in 5 minute chunks.  It was between 111 and 113 strokes in each one.

At 55 minutes, I was getting really ragged.   My stroke rate was bouncing around a bit more and I was having trouble staying focused.  I started seeing a lot of 2:01s and 2:02s on the screen, but I was getting close enough to the end to know that I wasn’t going to give up.  I just kept counting strokes.  Once I got to 10 minutes to go, I felt confident enough to start pushing back to my target, and with five minutes to go, I knew I was going to be able to finish with a bit of a kick.

40 minutes in TR and AN.  I was totally destroyed when I finished.  I am bummed out about how far I am from my best at these long distances, but I’m happy to have made with a sub-2:00 pace at least.

          Workout Summary - media/20171029-161526-sled_2017-10-29T09-40-16ZEDT.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18873|75:00.0|01:59.2|206.7|22.5|162.6|181.0|11.2
W-|18878|75:00.0|01:59.2|206.7|22.5|162.4|181.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01905|07:30.0|01:58.1|210.9|22.1|130.0|145.0|11.5
01|01911|07:30.0|01:57.8|214.2|22.4|148.1|151.0|11.4
02|01904|07:30.0|01:58.2|212.2|22.3|153.8|159.0|11.4
03|01893|07:30.0|01:58.8|208.6|22.1|159.9|162.0|11.4
04|01889|07:30.0|01:59.1|207.1|22.1|164.5|167.0|11.4
05|01883|07:30.0|01:59.5|205.3|22.1|168.9|170.0|11.3
06|01878|07:30.0|01:59.8|203.3|22.3|171.6|173.0|11.2
07|01862|07:30.0|02:00.8|198.5|22.4|173.4|175.0|11.1
08|01860|07:30.0|02:01.0|197.6|22.8|175.6|178.0|10.9
09|01892|07:30.0|01:58.9|209.3|24.3|178.7|181.0|10.4

Tomorrow:  Rest Day.  Then on Tuesday is the 1K test.

 

4 thoughts on “Sunday: 75′ Aerobic Threshold Test

  1. sanderroosendaal says:

    I remember when I got back to the erg after a long hiatus, I had a target to row a 10k under 40 minutes. Targets are relative and there is pleasure in beating a target at every level.

    Well done. Slowing down on a long time based Row is always hard.

    Like

  2. gregsmith01748 says:

    Thanks. The fall when I set all my long distance PRs was pretty remarkable. I did really good lactate based aerobic work, and then block periodized to focus on middle to long distances. It seemed like every time I sat on the erg for a long row, I set a PR. I feel confident if I can get back into a good groove in my training, and lose some weight I can get back to PR shape.

    Like

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