Rowing WOD 8/26/13:
2 x 12min w/ 3min Rest
- 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28
- 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20
When competing in a WOD it helps to know what pace and rhythm will be most efficient. The best way to learn where you’re most efficient is by doing. Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm. Try to hold a consistent split over each two-minute segment. When the stroke rating (s/m = strokes per minute) increases try to hold the split lower. When the stroke rating decreases don’t let the split jump.
Post your Total Meters Rowed for each piece to comments.
just did the first set due to time constraints. 2734 total meters with a 2:11.6 avg split. Splits kept between 2:08 and 2:14. 26 s/m is my wheelhouse!
Nice Work Meister! Way to fit it in.
Total 5561 meters with an average split of 2:09 at 26 s/m
RD 1 – 2824 meters; 2:07 split
RD 2 – 2737 meters; 2:11 split
I have the little resistant thing placed on 6, should I go up, down or hang around? Any who, felt good, got a good sweat going…did feel a bout of fatigue half way through the second round, but then I kicked it up with 2:00 minutes left.
Great question Don. That is called the damper setting (or sometimes fan number). You want to row with the damper set to where you’re most efficient. The true way to be consistent each time you row, especially if you use different ergs each day, is to set your drag factor. On the menu screen hit more options and then select display drag factor. Take some strokes and see what you get. When you have a good workout, remember that number and set it next time you sit down. Feel free to play around with the damper setting and drag factor to see how it works and what works best for you. I’ll put out more info on this sometime soon hopefully. Concept2.com definitely has some good info on this.
1st set: 3124 1:55.2
2nd set: 3096 1:56.2
Average 500: 1:55.7.
R1: 3082, 1:56.8/500m, 24 s/m
R2: 3096, 1:56.2/500m, 24s/m