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
Workout Details

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.


  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.


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