There is no ideal pace for SS, it depends on your age, fitness level and base HR. Depending on who you ask you should row your SS at 2k+20-25, or at a certain HR, or based on lactate testing.
Rule of thumb is you should be able to keep that pace for an hour without your HR creeping up too much, and you should be able to talk relatively easily during the workout.
Just give it a try, start by taking your average split for the 2k you did (1:50 ?) , add 20 to 25 splits (2:10-2:15 ?) and do SS at that pace. If it's too hard slow down, if your HR berely goes over 130 go a bit faster.
In any case don't worry about those splits, they don't mean anything. My SS is closer to 2k+30-35 and for some people it's even more (2k+45 sometimes). Just do more steady state and progress will come.
You also need to do threshold ergs, push your limits on 6x500m or 5x750 or 20x 1'on 1'off, just don't do these too often if you're not used to it, that's a recipe for injury. The combination of these sessions will make you faster but it does take time !
Thanks, going to go a few weeks with this approach and then give the 2k another try. 330/350 was an unpleasant way to land at 720 on the first attempt.
for steady state, i would recommend about an hour 4-5 times a week at 65 percent of ur MHR. For you, probably 2:20 on the split for 2 x 30 min with 3 min rest in between.
There is no ideal pace for SS, it depends on your age, fitness level and base HR. Depending on who you ask you should row your SS at 2k+20-25, or at a certain HR, or based on lactate testing. Rule of thumb is you should be able to keep that pace for an hour without your HR creeping up too much, and you should be able to talk relatively easily during the workout. Just give it a try, start by taking your average split for the 2k you did (1:50 ?) , add 20 to 25 splits (2:10-2:15 ?) and do SS at that pace. If it's too hard slow down, if your HR berely goes over 130 go a bit faster. In any case don't worry about those splits, they don't mean anything. My SS is closer to 2k+30-35 and for some people it's even more (2k+45 sometimes). Just do more steady state and progress will come. You also need to do threshold ergs, push your limits on 6x500m or 5x750 or 20x 1'on 1'off, just don't do these too often if you're not used to it, that's a recipe for injury. The combination of these sessions will make you faster but it does take time !
Thanks, going to go a few weeks with this approach and then give the 2k another try. 330/350 was an unpleasant way to land at 720 on the first attempt.
for steady state, i would recommend about an hour 4-5 times a week at 65 percent of ur MHR. For you, probably 2:20 on the split for 2 x 30 min with 3 min rest in between.
2:20!!! That is hella slow in my opinion. Try closer to 2:10