4 Min Rowing challenge

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4 Min Rowing challenge

Postby kp1512 on Mon Nov 30, 2009 12:52 pm

4mins all out 1300metres

Anyone better that?

Guy who I know does this and his best is just under 1300 metres

going to give it a go tonite as a HIIT schedule.
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Re: 4 Min Rowing challenge

Postby Will on Mon Nov 30, 2009 1:32 pm

That's pretty good, off the top of my head I *know* I've done 1150m in 4mins - so quite a bit off the pace! But it's been ages since I've done any rowing.
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Re: 4 Min Rowing challenge

Postby kp1512 on Mon Nov 30, 2009 1:51 pm

yeh def mate thats very impressive. be lucky if i can do 1000 tonite lets see.
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Re: 4 Min Rowing challenge

Postby Dtlv74 on Mon Nov 30, 2009 1:55 pm

There's no way I could do that in current condition - rowing is damn hard work but a great exercise. Haven't done it in ages but think it's one of the best forms of 'gym cardio', especially if done HIIT style.
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Re: 4 Min Rowing challenge

Postby Marks1972 on Mon Nov 30, 2009 2:01 pm

I do 2000metres in about 9 mins, but im a damn sight more attractive than you lot so.. meh :D
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Re: 4 Min Rowing challenge

Postby GymBunny on Mon Nov 30, 2009 2:10 pm

Which level are you all rowing on? 10?
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Re: 4 Min Rowing challenge

Postby Dtlv74 on Mon Nov 30, 2009 2:44 pm

Marks1972 wrote:I do 2000metres in about 9 mins, but im a damn sight more attractive than you lot so.. meh :D


You sexay rowing machine!!!
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Re: 4 Min Rowing challenge

Postby ollie on Mon Nov 30, 2009 2:44 pm

Will wrote:That's pretty good, off the top of my head I *know* I've done 1150m in 4mins - so quite a bit off the pace! But it's been ages since I've done any rowing.


My best is about the same, and I've not done any for ages now either.
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Re: 4 Min Rowing challenge

Postby kp1512 on Mon Nov 30, 2009 3:07 pm

GymBunny wrote:Which level are you all rowing on? 10?


Lys - its about the distance so it will not matter. I am reliably told that at the end of the 4mins you are meant to be on deaths door if its max effort.
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Re: 4 Min Rowing challenge

Postby health4ni on Mon Nov 30, 2009 3:47 pm

^^ yep, you'll be proper fecked.

My best is 7.36 for 2000m on a Concept 2 (level 10). Did that end of 2007.

Rowing at max effort is horrible so I very very rarely do it.
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Re: 4 Min Rowing challenge

Postby Rilla on Mon Nov 30, 2009 3:48 pm

Of course the difficulty setting will make a difference. As will the brand of rower etc.

I miss having a rower at the gym.
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Re: 4 Min Rowing challenge

Postby kp1512 on Mon Nov 30, 2009 4:20 pm

thats interesting scott. Ill see what I can do in 4 mins

Plan is

4mins Rower Max Effort, 4 mins break, 6 x 30 second sprints with 30 sec break between, and 10 mins steady state cool dow.
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Re: 4 Min Rowing challenge

Postby GymBunny on Mon Nov 30, 2009 4:46 pm

kp1512 wrote:thats interesting scott. Ill see what I can do in 4 mins

Plan is

4mins Rower Max Effort, 4 mins break, 6 x 30 second sprints with 30 sec break between, and 10 mins steady state cool dow.


Be prepared....Have a bucket on standby to upchuck into.
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Re: 4 Min Rowing challenge

Postby Rilla on Mon Nov 30, 2009 4:51 pm

kp1512 wrote:thats interesting scott. Ill see what I can do in 4 mins

Plan is

4mins Rower Max Effort, 4 mins break, 6 x 30 second sprints with 30 sec break between, and 10 mins steady state cool dow.


Why not do the sprints or the 4mins properly and then stop messing around with so many things? :)
Four minutes all out should be a workout in itself if done properly.
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Re: 4 Min Rowing challenge

Postby Will on Mon Nov 30, 2009 4:57 pm

I always use level 10, no point otherwise.

2km should be achieveable under 8mins, not quite as quick as Scott but definitely done it in less than 8 mins.
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Re: 4 Min Rowing challenge

Postby Rilla on Mon Nov 30, 2009 5:02 pm

When I did tabata on the rower I'd get close to 800m in four minutes, but that's while taking 1:20 rest during the four minutes... :)
On a concept II on level ten of course.
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Re: 4 Min Rowing challenge

Postby kp1512 on Mon Nov 30, 2009 5:02 pm


Why not do the sprints or the 4mins properly and then stop messing around with so many things? :)
Four minutes all out should be a workout in itself if done properly.


for you yeh - not for super humans like me.
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Re: 4 Min Rowing challenge

Postby Spit on Mon Nov 30, 2009 5:23 pm

Will wrote:I always use level 10, no point otherwise.

2km should be achieveable under 8mins, not quite as quick as Scott but definitely done it in less than 8 mins.



I've always been a level 10 kind of guy (someone really needs to invent a Concept 2 that goes up to 11, incidentally...), but read this last week which contradicts it:

"Aim for a drag factor (DF) of between 115 – for beginners – and 125 if you’re strong. Most modern machines have a scale of 1-10 on the fan at the side and it’s tempting to ramp it right up to 10, but don’t. Even Team GB’s heavyweight rowers only use a DF of 135, which is around level 6, so levels 2-5 are more than enough.

Just as important is your stroke count – aim to keep your strokes per minute (SPM) at around 28 for easy, steady state workouts. If you do increase the resistance, then drop your SPM down as low as 20 for a more high-end strength workout."



No idea how you calculate your drag factor- suppose you just regulate the amount of mascara you apply- but the bit about the GB rowers was interesting I thought.
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Re: 4 Min Rowing challenge

Postby Rilla on Mon Nov 30, 2009 5:42 pm

kp1512 wrote:

Why not do the sprints or the 4mins properly and then stop messing around with so many things? :)
Four minutes all out should be a workout in itself if done properly.


for you yeh - not for super humans like me.


Superhumans who get gassed from taking out the trash?
Come to think about it, the guy who invented the tabata protocal also noted that only highlevel athletes would be able to hit it hard enough to get a full workout out of the four minutes.
Naturally when you're paddling along at 325m/minute while chatting up birds, you have plenty of energy to do something else afterwards... :)
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Re: 4 Min Rowing challenge

Postby Richard on Tue Dec 01, 2009 12:02 pm

Where's Coop? He's the one to ask about rowing.

Haven't done any rowing for ages as it was aggravating my back. I might do it again at some point, but am getting enough cv/conditioning from other things at the moment.
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Re: 4 Min Rowing challenge

Postby Coop_de_Ville on Tue Dec 01, 2009 6:50 pm

Cant say I ever did a 4 min challenge back in my rowing days but at the pace i did a 2k at (1.34 for 500m) I would imagine that is around 1300m.
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Re: 4 Min Rowing challenge

Postby health4ni on Wed Dec 02, 2009 11:20 am

@Coop: what was your best 2k time?

That's a standard distance to race isn't it? Like the indoor concept2/3 races they do right? My wife competed for Lufbra in the <60kg class and got a medal for it... just can't remember here time. Think it was just under 8mins (for 5'4" and under 60kg that's not bad at all).
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Re: 4 Min Rowing challenge

Postby Alex on Wed Dec 02, 2009 1:39 pm

I used to happily sit at around 2 mins per 500m for 20 mins stints a fews back when I used rowing machines more so I'd imagine 1300m in 4 mins would have been achieved back then. I reckon I could get close to that now.
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Re: 4 Min Rowing challenge

Postby Coop_de_Ville on Wed Dec 02, 2009 3:43 pm

My best time was 6.24, I was aiming for the U23 squad qualifying time which was 6.20 before I switched to the sledding.
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Re: 4 Min Rowing challenge

Postby health4ni on Wed Dec 02, 2009 9:46 pm

wow, that's amazing.
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