Rowing WOD 7/6/13: 500m Test – Post Time and Stroke Rate

Rowing WOD 7/6/13:

The Renegade Rowing Club getting after 500m!  Tryout for the Renegade Rowing Team July 19th - All are Welcome!

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th – All are Welcome!

500m Test

How well does your body operate at max effort for 2 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 2 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 500 meters and get after it.  Be sure to record your time and average stroke rating.

This will be our baseline 500m for the Summer.  We’ll be testing it again in about a month.  Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

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