What is a good time to row 10,000m on a Concept C2 rowing machine?
Just starting to get back into exercising after a 3 year absence (and letting myself go a bit). I recently started rowing as it is quite intense and involves the full body. I'd just like to know what times I should be aiming for.
I do level 10 (max resistance), 500m sprint followed by a 500m rest and repeat this through the entire workout. Last night I did it in 47.55 minutes. is this a good time?
EDIT
about me:
sex: Male
age: 21
height: 5 foot 7 inches
weight: 99Kg
body type: endomorph
background history: lifted weights from age 16 - 19
Typically I would like to know what times are accepted by certain institutions i.e. Olympic times, World records etc. So that I can compare myself against other records to get a benchmark for where I am right now.
(3)3 Comments
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Concept 2 actually have a page that may help you. Some of the better times are around the 33 -34 minute mark.
The page is dynamically generated depending upon criteria you enter. Below I've selected a few men age 19-29 heavyweight (>75Kg) world ranking for Concept 2 Rowing:
1 Eric Murray 29 Cambridge, New Zealand NZL 31:17.2 IND_V D
2 Edward Budimier 21 Norfolk VA USA 33:43.5 IND_V I
2 John Madura 21 Hewitt NJ USA 34:13.2 IND I
3 Rich Connell 27 Dublin NH USA 34:37.0 IND I
In addition there is some information on the site about damper levels 1 - 10 and racing
Some confusion reigns because rowers tend to use a setting of 3-4. This is because on these settings the machine closely mirrors the feel of a racing boat. As they spend most of their time training in this medium then it makes sense for them to set the machine up to feel like a boat. For the indoor rowers who have never been in a boat, you shouldn't necessarily follow the rowers strategy.
It's a bit difficult to give you a time to aim for if you are alternating between 500 hard / 500 easy. Work up to sustaining consistent effort over 10,000m on a setting 4 (good for giving you a reasonable feeling of what rowing actually is) and with your background anything under 40mins is solid.
When my team train we target 1:40min/500m hard then 2:00min/500m easy, alternative in either 500m of 1000m efforts for 5000m-10000m. Most non-elite can't sustain this for a full 10000m set though I watched an Olympic kayaker crush it without pushing his heart rate over 160 which was mindblowing to watch.
For real examples of 10000m time on setting 4; our team captain (non-elite) has a record of 36:03 and I have pushed out a 37:11 once but it was hard work.
Hope that helps and gives some motivation!
PT
Firstly, good job being able to row 10000 metres, most people who do not row cannot bash out 2000 metres. Dont worry about the time, worry about completing the set, the time will natrually come down as your fittness rises. Concentrate on technique and not hurting yourself. Watch your pulse rate and breathing as well. If you are nearly dead at the end of it you will eventually get bored of rowing and it will become a chore.
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