Rowing WOD 8/2/14: 500m Test – Post Time, Avg Split, and Stroke Rating

Rowing WOD:

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500m Test

Today is the day!  We’ve been focusing on improving our 500m time all month.  Now is the time to get it done.

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.

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.

3 thoughts on “Rowing WOD 8/2/14: 500m Test – Post Time, Avg Split, and Stroke Rating

  1. 500m PR 1:38.8 (former PR, over a year ago, 1:45.0)
    Are you suggesting that my 2K split ought to be 1:44? ( current 2K split 1:54.5 as of Feb 2014)

    • Hey Ward! More or less that’s what I’m saying. Usually there is a range. If you’re 500m (which is awesome! Great PR!) is 1:39 then your 2k split might be +5 to +7 seconds higher, so 1:44 – 1:46. With the way you’ve been training and improving based on your PR, I think that range is doable for your 2k this fall/winter. Not going to be easy by any means, but definitely possible. Keep it up!

      On Tue, Aug 5, 2014 at 6:59 PM, Renegade Rowing wrote:


      • LOL, I was afraid that might be your response. Currently not a believer, but we’ll see come fall/winter when I shift my training focus primarily to rowing.
        Thanks Pat.

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