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01Chapter 1 · The engine and the erg

Hold one split for 30 minutes

  1. Slide 1: Hold one split for 30 minutes. RowErg · easy steady row. Example

    Slide 1 of 5

    • Hold one split for 30 minutes
    • RowErg · easy steady row
    • Example
    • Split: 2:20.0
    • Time: 30:00
  2. Slide 2: 01 · Pick it. Pick the split by talking. The talk test · per 500 m

    Slide 2 of 5

    • 01 · Pick it
    • Pick the split by talking
    • The talk test · per 500 m
    • Example
    • Try: 2:20.0
    • Full sentences?: Yes

    SourcePersinger, Foster et al. 2004, Med Sci Sports Exerc

  3. Slide 3: 02 · Hold it. After a few easy minutes, the same split. Average split by 5 minutes

    Slide 3 of 5

    • 02 · Hold it
    • After a few easy minutes, the same split
    • Average split by 5 minutes
    • Example

    SourceOur coaching line · EXAMPLE splits

  4. Slide 4: 03 · Don't chase it. Fast start, fewer metres. Metres in 30:00

    Slide 4 of 5

    • 03 · Don't chase it
    • Fast start, fewer metres
    • Metres in 30:00
    • Example
    • Even 2:20.0: 6,429
    • 2:14, then 2:25: 6,377

    SourceComputed from distance = time ÷ split × 500 · EXAMPLE splits

  5. Slide 5: 04 · Repeat it. Write it down. Row it again.. Your base session · per 500 m

    Slide 5 of 5

    • 04 · Repeat it
    • Write it down. Row it again.
    • Your base session · per 500 m
    • Example
    • Today: 2:20.0
    • Next time: 2:20.0

    SourceOur coaching line

In short

The simplest base session on an erg: one easy split, held for 30 minutes. It's harder than it sounds.

Pick the split with the talk test. Full sentences means easy.

After a few easy minutes, hold it to minute 30. Glance at it, don't chase it.

Go out fast and fade, and the maths turns on you: in our example a quick start still finishes 52 m short.

Write the split down. Next time, row the same one.

Every split here is an EXAMPLE. Yours comes from your own talk test.

How to run and pace each test, and how to read the result.

See the four engine tests
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Sources

  • Paper

    Persinger R, Foster C et al. (2004) Consistency of the talk test for exercise prescription. Med Sci Sports Exerc 36(9):1632-1636 (talk test tracks the first ventilatory threshold; slide 2)

  • Ours

    Our coaching line, not a paper: the easy 30-minute split as the base session and 'Easy time, repeated, is what the base is built from'

  • Worked out

    Concept2 pace-to-watts formula watts = 2.80 / pace^3 (pace in s per m): 2:20.0 = 127.6 W

  • Worked out

    Computed EXAMPLE: 30:00 at 2:20.0 = 6428.6 m; 10:00 at 2:14 + 20:00 at 2:25 = 6376.7 m; difference 51.8 m

  • Ours

    Our coaching line, not a paper: 'Glance at it, don't chase it' and 'row the same split next time'

  • Ours

    Our test protocol: the four engine tests as set out on the Engine tests page.

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Nothing here is medical advice. The tests are maximal efforts: if you have a health condition or any doubt about training this hard, check with a doctor first, and stop if you feel unwell.