tag:blogger.com,1999:blog-8506512395939639693.post1653099167540737915..comments2024-03-25T20:19:13.781-07:00Comments on Sprint Forever: Dethroned and more rowingWilliamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-8506512395939639693.post-64224147703826564302013-03-24T13:24:16.168-07:002013-03-24T13:24:16.168-07:00relative to the world wide, 50-59, lightweight pop...relative to the world wide, 50-59, lightweight population you are a little better at the sprint than the middle distance<br /><br />your 2K ranking is 169/268<br />your 500m ranking is 55/109<br /><br />it looks like aerobic capacity is a weakness, but not a limiter as other physical attributes overcome it and allow a fast 400 meter in track. however if you could improve your aerobic capacity your 400 times should benefit.<br /><br />however all out intervals with long rest is not the best way to improve it. you are relying on anaerobic power as a larger portion of your energy recruitment; the long rests allow nearly complete recovery, so aerobic systems don't develop as well. (don't confuse being completely winded with aerobic development - anaerobic work creates oxygen debt and replacement of anaerobic stores during rest require lots of O2 - that is a different mechanism than efficiently utilizing O2 WHILE doing work) <br /><br />there is a custom workout feature on the concept II where you can set work and rest intervals. you'll get better aerobic development if you use that feature and keep rowing, but at a reduced pace, during the recovery period. based on your 2K suggest 500m recovery row pace of 2:10ish and a 250m work pace of 1:52ish, for 6 to 8 repeats. <br /><br />(how to find your recovery pace: find the rowing speed that, after 10 minutes of constant rowing, your HR is ~ 80% of the level of your 2K time trial level. I'm guessing that would be 2:10 for you)<br /><br />Anonymousnoreply@blogger.com