Your 1000m row time!

Chet Zar · 28-01-2011 12:37am

Gadzooks! 4:30ish in gym today at start of workout. Thought was on track to do better than last time during the row! Gotta push more at start of the 1k I reckon.

Mellor · 28-01-2011 1:51am

Between 2 and 3 minutes

maars wrote:

It comes down to age, weight, height, 6.40 is a good effort for a lightweight masters rower, but it's not quite as impressive for a guy who is 90kg, 6 foot 3 and 25yrs old.

Not sure where you are seeing the world records but I doubt it is a well maintained list. The first 13 in the Irish Indoors (Open Mens event i.e. BWT > 75kgs)last year all went under 6:40. There were plenty more sub 6:40 in the vets and lightweight categories too.

I checked the offcail list on the concept2 site.
I think the problems the times set at a lot of indoors compa aren't recognaised as concept2 have pretty strict criteria for official times.

TheZ · 28-01-2011 11:17am

Are you supposed to use the foot straps on the concept2. I recently stopped using them on basis of something I read about recovery stroke should be the cable pulling you back in and not using feet to pull you back in

Any views on if that is correct?

steve9859 · 28-01-2011 11:27am

Less than 2 minutes

petroltimer wrote: »

just wondering if anyone can explain the resistance 1-10 on the rowing machines, to go at your fastest does it need to be at 10?

Resistance is not the same on all machines. It depends on age, how clean they are, and how well maintained. Having the fan on 5 on one machine may not be the same as on 5 on the machine next to it.

Use the 'drag factor' to be consistent. You will find it in 'other options' on the concept 2. This shows how much the fan slows down between strokes. Heavyweight men will typically do their tests on 130 or 135, lightweight men and heavyweight women 120-125, and lightweight women around 110-115. It is your personal preference where u set it if u r a gym rower, but this drag factor will allow u to be consistent across machines of different ages. A 130 drag on (which I use as a 6 foot 4 former rower) might have the fan at 8 on one machine and 5 on another

Incidentally I am always amazed that personal trainers and gym instructors rarely know of this basic functionality!!

petroltimer · 28-01-2011 12:10pm

Between 2 and 3 minutes

well i did the 1000m last night 3:42, i don't know if i did a long enough warm up, i did 5 minutes on a cross country ski thing, but after the row i was sick in the stomach it took me about 20mins before i was able to do anything else as i was worried i was going to throw up

The Guvnor · 28-01-2011 4:50pm

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TheZ wrote: »

Are you supposed to use the foot straps on the concept2. I recently stopped using them on basis of something I read about recovery stroke should be the cable pulling you back in and not using feet to pull you back in

Any views on if that is correct?

Kind of - if you do not fall off with your feet out of the straps then it means your body is in the correct position as in hands away leaning forward during the recovery.

However in rowing terms on the recovery you are thinking of you pulling the boat underneath you instead of you moving forward.

If you move forward in a choppy/too fast motion you can 'check' the boat and actually slow it down.

Molly · 28-01-2011 5:00pm

Between 2 and 3 minutes

Anyone of you able to explain to me why when I go faster than 1:35 for 500m i fall off the seat (Calling me a clown isn't a helpful answer

)?

d'Oracle · 28-01-2011 5:23pm

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Molly wrote: »

Anyone of you able to explain to me why when I go faster than 1:35 for 500m i fall off the seat (Calling me a clown isn't a helpful answer )?

There was something on that in the journal I think.

steve9859 · 28-01-2011 8:12pm

Less than 2 minutes

Molly wrote: »

Anyone of you able to explain to me why when I go faster than 1:35 for 500m i fall off the seat (Calling me a clown isn't a helpful answer )?

I presume your are firing up and down the slide like the clappers, and the chain is shaking around to try to get below 1.35. You are falling off cause u r losing control of the sequence of the stroke. Your back has to be connected to the fan, and you should start to feel the weight of the fan through your straight arms, shoulders and back b4 u push with your legs. If your arms are bent or you push with your legs before you have picked up the load then you will likely fall off.

What I would recommend is to look at the stroke sequence (concept 2 website is good) then do dome slow motion rowing to get that right. Then do some low rate rowing (18 strokes a minute or less) but pushing with your legs as hard as you can. Then when you have the feeling of loading up your back, holding it steady through the leg drive, before starting to lean back, then you can take up the rate. Because you have the sequence right you will generate more power, and get the split down further without losing control

Molly · 28-01-2011 8:32pm

Between 2 and 3 minutes

Thanks for responding to this, let me provide you with a little more info about how I fall off the seat. It's not that I fall off to the side, it's more that my ass hops up off of the seat, then the seat slides a little too far or doesn't slide at all and I end up half on/half off the seat. By doing what you said will that be remedied?

The Guvnor · 28-01-2011 9:50pm

Between 2 and 3 minutes

You are coming forward too fast and are overreaching and kind of coming up on your feet, hence your rear is lifted a little bit off the seat (at a guess).

Also because of the movement the seat has a small bit of momentum which if you rear is not on for a fraction of a second cause it to not be where it was when you left it etc.

Molly · 28-01-2011 11:30pm

Between 2 and 3 minutes

Thank you, that makes sense.

steve9859 · 29-01-2011 1:10am

Less than 2 minutes

Just go on the website, look at the body positions and copy them exactly. Real slow to start then increase power as you get to know the sequence. The pictures are on the concept 2 website for a reason!

AntiVirus · 29-01-2011 3:39pm

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Did a nice 3:29 this morning with 33 SPM and a hangover. :pac:

The Guvnor · 30-01-2011 1:46am

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3m28.9 is my next target!:D

The Guvnor · 30-01-2011 1:53am

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BTW - I was checking out some of the sub 3m 1k times from this year and last year - some heavy guys on there.

43 year old from Norway 125kg and he looks lean, Cork lad 127kg and plenty over 110kg!

Be interesting to see if any of them are similarly placed on the 2k.

Torque · 31-01-2011 10:47pm

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Being involved in rowing I'd pull a 6:30 2k so I reckon a 3 minute 1k. A lot of pretty decent times for non rowers.

The Guvnor · 31-01-2011 11:40pm

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You'd pull a 6m30 or have pulled a 6m30?

One way to find out if you could do a 3m 1k! It is a bit of a difference though 1m30 even vs 1m37.5.

Best of luck mate!

Chet Zar · 31-01-2011 11:58pm

Now that I have all your usernames it's now time to set up a rowing comp to see who can do it in the time they claim.

Still a way off sub-4 right now but working towards it....

The Guvnor · 01-02-2011 8:46am

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I've posted my first attempt.
Will do it again this week and see where I am at.
Progress will slow down soon I imagine!:)

steve9859 · 01-02-2011 10:26am

Less than 2 minutes

Torque wrote: »

Being involved in rowing I'd pull a 6:30 2k so I reckon a 3 minute 1k. A lot of pretty decent times for non rowers.

Ive been a coach for a good while after retiring from racing, and the general rule of thumb is that your 2k time will normally be around twice your 1k time plus 10 seconds (so around 2.5 seconds less on your split time for a 2k than a 1k). A 6:30 2k (which may be pretty good depending on your size) should mean you do a 3:10 1k.

If you can do a 3m 1k, you should be pushing for sub 6:10 - putting you close to international territory if you are a lightweight, and top level club standard if you are a heavyweight. If you are only at 6:30 for your 2k, I think you will find a 3:00 1k out of range for a while

The Guvnor · 01-02-2011 11:57am

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Steve,

As this is just about the 1k time - are people better off working on their speed or their endurance?

Try an extend their 500m piece as opposed to shortening their 2k.

It is possible to muscle a 500m piece but a lot harder to do it over 1k which is where I think it pays to have better technique and some level of endurance etc.

Not too many club heavyweights in Ireland doing sub 6m10 is there, there certainly wasn't 10 years ago?

steve9859 · 01-02-2011 12:20pm

Less than 2 minutes

The Guvnor wrote: »

Steve,

As this is just about the 1k time - are people better off working on their speed or their endurance?

Try an extend their 500m piece as opposed to shortening their 2k.

It is possible to muscle a 500m piece but a lot harder to do it over 1k which is where I think it pays to have better technique and some level of endurance etc.

Not too many club heavyweights in Ireland doing sub 6m10 is there, there certainly wasn't 10 years ago?

There are a few sub 6.10 guys kicking around now - not too many, but more than there were. And some good juniors who will be sub 6.10 in a couple of years

Youve got to have good technique to transfer a good 500m time to a good 2k time - anyone with half decent technique (which is good enough that they can work their legs instead of just their forearms) can shut their eyes and muscle a good 500 with little enough fitness. But the 2k is the equivalent to the 800m on the track - you have to be fast as hell (almost as fast at top speed as the 200m guys). But also have the endurance of a mile runner.

The 1k on the erg is like the 400m on the track. If you dont have some endurance you are going to blow just after half way. Usain Bolt says he wont race the 400 as he cant be arsed with the fitness training - different to the anaerobic speed of the 200m. It is the same kind of thing

To get a fast 1k with limited training time you have to develop your strength endurance. Try 4 or 5 x 500m pieces with a 1 minute (maybe 1.30 to start with) break in between (pacing yourself to get them even splits or improving slightly as you go along). Of a set of 1 minute on, 1 minute off x 10 or 12.

Obviously if you are a rower wanting to do it properly you will be doing long endurance pieces for an hour or more at a time, plus weights and circuits etc. But for a gym rower wanting a good 1k without spending too much time, interval training should work well. (But do it with the right technique or you will go nowhere)

Chet Zar · 01-02-2011 12:58pm

steve9859 wrote: »

There are a few sub 6.10 guys kicking around now - not too many, but more than there were. And some good juniors who will be sub 6.10 in a couple of years

Youve got to have good technique to transfer a good 500m time to a good 2k time - anyone with half decent technique (which is good enough that they can work their legs instead of just their forearms) can shut their eyes and muscle a good 500 with little enough fitness. But the 2k is the equivalent to the 800m on the track - you have to be fast as hell (almost as fast at top speed as the 200m guys). But also have the endurance of a mile runner.

The 1k on the erg is like the 400m on the track. If you dont have some endurance you are going to blow just after half way. Usain Bolt says he wont race the 400 as he cant be arsed with the fitness training - different to the anaerobic speed of the 200m. It is the same kind of thing

To get a fast 1k with limited training time you have to develop your strength endurance. Try 4 or 5 x 500m pieces with a 1 minute (maybe 1.30 to start with) break in between (pacing yourself to get them even splits or improving slightly as you go along). Of a set of 1 minute on, 1 minute off x 10 or 12.

Obviously if you are a rower wanting to do it properly you will be doing long endurance pieces for an hour or more at a time, plus weights and circuits etc. But for a gym rower wanting a good 1k without spending too much time, interval training should work well. (But do it with the right technique or you will go nowhere)

Cheers for that Steve. Gonna try your 4 or 5 x 500m suggestion. I've only tried the 1k test maybe four times so far, tend to find I gas after about 650m, so this might help me get it to the next phase.

steve9859 · 01-02-2011 1:53pm

Less than 2 minutes

Chet Zar wrote: »

Cheers for that Steve. Gonna try your 4 or 5 x 500m suggestion. I've only tried the 1k test maybe four times so far, tend to find I gas after about 650m, so this might help me get it to the next phase.

If you want to do interval training on the rowing machine, you have to do it properly. BY that I mean there is no point doing 2 fast intervals, blowing up on one, then a fast one, then a slow one etc etc. Keep them all at the same kind of split, getting faster in the last couple.

If you take it a bit easy the first time, it gives you a starting point. So, for example, if you do 5 x 500 at 1.44, 1.44, 1.43, 1.42, 1.39, then the average of them all is 1.42.4. So the next time you do them, you know you are able for 5 pieces at 1.42.4.

So you can start at 1.42.4, then bring the last one down. End up maybe with with 1.42.4, 1.42.4, 1.42.4, 1.42.0, 1.41.5. That brings your average down to 1.42, and the next time, you have this new average split to start at. In that way you get slightly faster every time, knowing your own speed. Much more effective than winging it and going different speeds every time.

Id be interested to hear how you get on

Important thing with rowing training, as with running and swimming, is to write down all your times, and split times and keep a diary.

AntiVirus · 01-02-2011 4:04pm

Between 2 and 3 minutes

steve9859 wrote: »

If you want to do interval training on the rowing machine, you have to do it properly. BY that I mean there is no point doing 2 fast intervals, blowing up on one, then a fast one, then a slow one etc etc. Keep them all at the same kind of split, getting faster in the last couple.

If you take it a bit easy the first time, it gives you a starting point. So, for example, if you do 5 x 500 at 1.44, 1.44, 1.43, 1.42, 1.39, then the average of them all is 1.42.4. So the next time you do them, you know you are able for 5 pieces at 1.42.4.

So you can start at 1.42.4, then bring the last one down. End up maybe with with 1.42.4, 1.42.4, 1.42.4, 1.42.0, 1.41.5. That brings your average down to 1.42, and the next time, you have this new average split to start at. In that way you get slightly faster every time, knowing your own speed. Much more effective than winging it and going different speeds every time.

Id be interested to hear how you get on

Important thing with rowing training, as with running and swimming, is to write down all your times, and split times and keep a diary.

I'd like to try this so what sort of split times should I use considering my 1km time was 3m29sec?

The Guvnor · 01-02-2011 4:48pm

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1m40-1m41 IMO mate.

AntiVirus · 01-02-2011 6:47pm

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The Guvnor wrote: »

1m40-1m41 IMO mate.

Cheers, I'll give it ago on Thursday

The Guvnor · 01-02-2011 8:11pm

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Thank me afterwards mate! Especially if you keep to Steve's 1m to 1m30 rest period!:)

Transform · 01-02-2011 8:48pm

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steve9859 wrote: »

If you want to do interval training on the rowing machine, you have to do it properly. BY that I mean there is no point doing 2 fast intervals, blowing up on one, then a fast one, then a slow one etc etc. Keep them all at the same kind of split, getting faster in the last couple.

If you take it a bit easy the first time, it gives you a starting point. So, for example, if you do 5 x 500 at 1.44, 1.44, 1.43, 1.42, 1.39, then the average of them all is 1.42.4. So the next time you do them, you know you are able for 5 pieces at 1.42.4.

So you can start at 1.42.4, then bring the last one down. End up maybe with with 1.42.4, 1.42.4, 1.42.4, 1.42.0, 1.41.5. That brings your average down to 1.42, and the next time, you have this new average split to start at. In that way you get slightly faster every time, knowing your own speed. Much more effective than winging it and going different speeds every time.

Id be interested to hear how you get on

Important thing with rowing training, as with running and swimming, is to write down all your times, and split times and keep a diary.

totally agree with all of that 1+

thebiggestjim · 02-02-2011 6:49am

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my best 500m is 1m 21.7s
my best 2000m is 6m 47.5s

I have not rowed a flat out 1000m but got 3m 17s recently on a warm up.

I am going to try and beat these times in about 6 weeks. Im putting on some weight and strength to prepare.

The rowing machine is a serious test of mental strength.

Mellor · 02-02-2011 7:03am

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thebiggestjim wrote: »

my best 500m is 1m 21.7s

That's excellant imo, isn't it like 6 seconds or so from the WR

I'll prob give CF Jackie a spin tonight, so that has a 1000m row in it, put I won't be going near to flat out now hat I think of it.

thebiggestjim · 02-02-2011 7:04am

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steve9859 wrote: »

If you want to do interval training on the rowing machine, you have to do it properly. BY that I mean there is no point doing 2 fast intervals, blowing up on one, then a fast one, then a slow one etc etc. Keep them all at the same kind of split, getting faster in the last couple.

If you take it a bit easy the first time, it gives you a starting point. So, for example, if you do 5 x 500 at 1.44, 1.44, 1.43, 1.42, 1.39, then the average of them all is 1.42.4. So the next time you do them, you know you are able for 5 pieces at 1.42.4.

So you can start at 1.42.4, then bring the last one down. End up maybe with with 1.42.4, 1.42.4, 1.42.4, 1.42.0, 1.41.5. That brings your average down to 1.42, and the next time, you have this new average split to start at. In that way you get slightly faster every time, knowing your own speed. Much more effective than winging it and going different speeds every time.

Id be interested to hear how you get on

Important thing with rowing training, as with running and swimming, is to write down all your times, and split times and keep a diary.

This looks good, I think ill do a few weeks of this to prepare for the 2K.

The Guvnor · 02-02-2011 9:32am

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thebiggestjim wrote: »

my best 500m is 1m 21.7s
my best 2000m is 6m 47.5s

I have not rowed a flat out 1000m but got 3m 17s recently on a warm up.

I am going to try and beat these times in about 6 weeks. Im putting on some weight and strength to prepare.

The rowing machine is a serious test of mental strength.

1m21.7 is a very good 500m time and one which would suggest you'd get a better 2k time.

How is your endurance, I'm guessing you are more strength than fitness oriented?

The Guvnor · 02-02-2011 9:33am

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We should if possible start a league table with the actual 1k times on there.

I dread the above - thinking about how far down the list I'll be.

thebiggestjim · 02-02-2011 5:50pm

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The Guvnor wrote: »

1m21.7 is a very good 500m time and one which would suggest you'd get a better 2k time.

How is your endurance, I'm guessing you are more strength than fitness oriented?

At the time (about a year ago) I was 108kg when I did both these times. I am now 98Kg. I am looking to put on some weight over the next few weeks, about 5kg, and have another go at this. I am convinced I can get under 1m20s on the 500m. My endurance is not bad. I do a fair bit of crossfit. For the next 7 weeks I am training for strength and then back to crossfit. I think I will try the interval 500m training Steve mentioned in an earlier post to improve my 2K. I feel it should be better also. I think my technique is reasonable also, its smooth and I get a good push off with the legs.
Does anyone have any techniques in actually rowing the 2K. My brother mentioned something like every 300m, up your workrate for 50m and then reduce it again.

Chet Zar · 02-02-2011 9:18pm

steve9859 wrote: »

If you want to do interval training on the rowing machine, you have to do it properly. BY that I mean there is no point doing 2 fast intervals, blowing up on one, then a fast one, then a slow one etc etc. Keep them all at the same kind of split, getting faster in the last couple.

If you take it a bit easy the first time, it gives you a starting point. So, for example, if you do 5 x 500 at 1.44, 1.44, 1.43, 1.42, 1.39, then the average of them all is 1.42.4. So the next time you do them, you know you are able for 5 pieces at 1.42.4.

So you can start at 1.42.4, then bring the last one down. End up maybe with with 1.42.4, 1.42.4, 1.42.4, 1.42.0, 1.41.5. That brings your average down to 1.42, and the next time, you have this new average split to start at. In that way you get slightly faster every time, knowing your own speed. Much more effective than winging it and going different speeds every time.

Id be interested to hear how you get on

Important thing with rowing training, as with running and swimming, is to write down all your times, and split times and keep a diary.

Yep cheers Steve, going to try this in the gym tomorrow so will report back.

The Guvnor · 02-02-2011 9:26pm

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Jim a 2k is like a proper on the water rowing race.

You can have a few short strokes at the start followed by 10-20 pretty much flat out strokes to get ahead. Would be called a start and 20 etc.
You then settle into a race pace.
Some will do a push at a 1000m etc. and then settle again.
Final push comes with 300m to go etc.

BTW - I'm guessing you have the setting up around 8-10?

Despite all the above some people go out hard to 1k and try to hang on whilst others have negative splits as in second half faster than the first.

The question for you is could you do a 1m35 500m after a 1m25 500m?

It's a real suck it and see approach tbh. If I was trying to do a sub 3m 1k (sub 4m would be the female equivalent), it would go like this:

Hard start 1m25 ish for 1000-850m
Settle in at 1m30/1m29 for 850-150m
Up it as much as possible 150m-0m

In my head this is just a case of get 2m59.9 or less, it's not a race - a race may require a different strategy etc.

I'm game on for going sub 3m for 1k this year!:D

Going from 1m21.7 to 1m21.5 is a lifetime let alone 1.7 seconds off but best of luck with it mate!

Mellor · 03-02-2011 4:38am

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Went sub 4m last night, This was part of a bigger metcon (50 thrusters, 30 pull ups to follow the row) so didn't go all out and 4m was a handy pace.

I'd say 3.40 wouldn't be hard, and I'd expect to hit 3.30 all out

The Guvnor · 03-02-2011 8:59am

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^^ LOL ^^

I'm noticing a trend here, me included where we do not want to go flat out for the 1k.

I think pushing it all the way my chances of finishing it would be slim.:D

steve9859 · 03-02-2011 10:23am

Less than 2 minutes

Everyone will have their own way of doing a 1k or 2k, depending on how mentally tough they are, and how accustomed to the pain of endurance sport. To be honest, if you are inexperienced, trial and error will eventually show you what works best for you.

But there are two facts that hold for everyone in every piece, whether rowing, running, swimming etc.

1: You need to come down to your race pace - so a few good hard strokes (or strides if you are running) at the very start to give yourself something to come down to - a race pace that feels comfortable

2 (and most important): You must go through half way in good shape. Starting at a measured pace (albeit still racy), and speeding up in the 2nd half (leaving some juice for a fast finish) will always give you a faster average time that starting off like the clappers and slowing down in the 2nd half

Merlin5545 · 03-02-2011 1:01pm

hi guys,,,
Yes,you are right i observe it too.A lot of people likely hit the rower as part of their training.As i am in the beginner level of the training so it takes me more than 5 minutes.

AntiVirus · 03-02-2011 5:15pm

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The Guvnor wrote: »

1m40-1m41 IMO mate.

I gave it a shot today with 1 minute breaks and I didn't make it.

1:38 - 1:38 - 1:42 - 1:48 - 2:05 (:o)

I don't know if I should try it next time with a 1m 30sec breaks or up the 500m times to 1:42?

steve9859 · 03-02-2011 6:43pm

Less than 2 minutes

AntiVirus wrote: »

I gave it a shot today with 1 minute breaks and I didn't make it.

1:38 - 1:38 - 1:42 - 1:48 - 2:05 (:o)

I don't know if I should try it next time with a 1m 30sec breaks or up the 500m times to 1:42?

You are going off too hard. That's why you do these-to learn your pace! That was a lesson for u. Do the next at maybe 1.42 or 1.43 and try to keep them consistent. You need to find a starting point then build on it. Rome wasn't built in a day. Keep the same rest but change your pace-it is more effective to work on upping your pace than reducing your rest

5x500 sounds easy, and the first one feels easy. But as you now know, it isn't! Don't get too excited on the first one or two because you feel good-you will pay for it later.

Then you can build it up to 10x500m. Now that is pain!!

AntiVirus · 03-02-2011 8:16pm

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steve9859 wrote: »

You are going off too hard. That's why you do these-to learn your pace! That was a lesson for u. Do the next at maybe 1.42 or 1.43 and try to keep them consistent. You need to find a starting point then build on it. Rome wasn't built in a day. Keep the same rest but change your pace-it is more effective to work on upping your pace than reducing your rest

5x500 sounds easy, and the first one feels easy. But as you now know, it isn't! Don't get too excited on the first one or two because you feel good-you will pay for it later.

Then you can build it up to 10x500m. Now that is pain!!

You're right, the first one felt easy and then the next one was harder but not to bad, then I just kept fading. I' stick to 1:42 next time and see how that goes. I'm still feeling it now! Thanks

Chet Zar · 03-02-2011 8:34pm

steve9859 wrote: »

You are going off too hard. That's why you do these-to learn your pace! That was a lesson for u. Do the next at maybe 1.42 or 1.43 and try to keep them consistent. You need to find a starting point then build on it. Rome wasn't built in a day. Keep the same rest but change your pace-it is more effective to work on upping your pace than reducing your rest

5x500 sounds easy, and the first one feels easy. But as you now know, it isn't! Don't get too excited on the first one or two because you feel good-you will pay for it later.

Then you can build it up to 10x500m. Now that is pain!!

I'm absolutely loving the 500m sprints! Soo much less arduous than the 1000ms and you get to 500 in no time at all!!

So here's what I did today. My best 1k time so far is 4:21.

Split 1: 2:11
Split 2: 2:13
Split 3: 2:11
Split 4: 2:15
Split 5: 2:11

About 2 mins rest in between each split. On split 4 I think I dropped the overall pace too much. Trial and error I guess. The above though gives me an average 500m time of 2.12 which doesn't seem great considering my 1k time....??

Going back tomorrow to try and get my average down to 2.10 at least.

Transform · 03-02-2011 10:10pm

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there is no point in doing 500m repeats ALL the time - vary the distance/time in the same way you would if aiming to do a better 5km run time.

The Guvnor · 04-02-2011 12:57am

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Dominic,

When are you giving the 1k a go?:D

Mellor · 04-02-2011 2:15am

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Link your "Jackie" video,
Then you'll have to top it

Transform · 04-02-2011 9:37pm

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The Guvnor wrote: »

Dominic,

When are you giving the 1k a go?:D

i will be sure to post it up on my workout log when i do but it just has not come up on any of the crossfit endurance sessions so will nail it then.

Here is one i did recently for you to try to beat my total distance -

Rowing, 4mins effort (rest 3mins i.e. get off the rower if you wish), 2mins effort (30secs rest), 1mins effort (3mins rest), 2mins effort (30secs rest), 4mins effort – total distance was 3673m (total training time – 21mins)

Your 1000m row time!

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