Thanks! This was my first true HM PB attempt back in March. I PB’d again in July - definitely a test I can only muster up the energy for a handful of times a year.
Good job on the workout! I’d be curious to know how you determined your steady state pace? Based on heart rate? Lactate testing? Some some sort of functional threshold power measurement?
Good question; it's taken a bit of trial and error, and still is somewhat "feel"-based given I'm not doing lactate testing. I train with a HR monitor, and having done enough steady state now I've zeroed in on a target of 135-140BPM for my average heart rate during longer steady state rows. My heuristic for steady state is that the RPE should generally be a 5-6 out of 10; I should feel like I could do that same workout again later in the day if I HAD to (not that I would), and I should be able to hop right off the rower when it's done without needing any real time to catch my breath or recover; I can just continue on with my day. Note that I will stick within that HR zone, even if it means letting my pace slip a bit on those days where I'm just feeling off. Pace is secondary to sticking to HR ranges for these workouts, as you probably know. The specific workout in this vid was decidedly NOT a steady-state row by any definition and was a true test piece, although I was surprised that my HR wasn't higher towards the end. Maybe it looked easy (?), but it certainly didn't feel that way!
Incredible final split average for a half marathon! Congratulations!!
Thanks! This was my first true HM PB attempt back in March. I PB’d again in July - definitely a test I can only muster up the energy for a handful of times a year.
Excellent. Please, tell your height, age and weight.
Good job on the workout! I’d be curious to know how you determined your steady state pace? Based on heart rate? Lactate testing? Some some sort of functional threshold power measurement?
Good question; it's taken a bit of trial and error, and still is somewhat "feel"-based given I'm not doing lactate testing. I train with a HR monitor, and having done enough steady state now I've zeroed in on a target of 135-140BPM for my average heart rate during longer steady state rows. My heuristic for steady state is that the RPE should generally be a 5-6 out of 10; I should feel like I could do that same workout again later in the day if I HAD to (not that I would), and I should be able to hop right off the rower when it's done without needing any real time to catch my breath or recover; I can just continue on with my day. Note that I will stick within that HR zone, even if it means letting my pace slip a bit on those days where I'm just feeling off. Pace is secondary to sticking to HR ranges for these workouts, as you probably know.
The specific workout in this vid was decidedly NOT a steady-state row by any definition and was a true test piece, although I was surprised that my HR wasn't higher towards the end. Maybe it looked easy (?), but it certainly didn't feel that way!