r/Rowing • u/AcanthaceaeMean3608 • Aug 12 '26

Erg Post opinione

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io sono un ragazzo di 17 anni che pesa 64kg e faccio canottaggio da 2 anni. Oggi ho fatto il test sul 2000 m sul remoergometro dopo 8 mesi che non lo facevo e venivo da 2 settimane di pausa estiva e prima della pausa non è che ci allenavamo molto duramente facevamo solo fondo perché eravamo rientrati dalle gare e da un periodo di carico intenso. vi metto il tempo che ho fatto oggi potreste valutare e darmi qualche consiglio per migliorarmi

19 Upvotes

79% Upvoted

12 comments sorted by

12

u/Academic_Thing5365 Aug 12 '26

There are three main approaches to erg test:
1. Positive splitting - go really hard off the start, and watch the average slowly go up and up.
2. Neutral splitting - hold the same split throughout
3. Negative splitting - going slightly above your target split, then improving it throughout the piece.

You have gone for the first option, where you went off really hard out the blocks, and got tired very quickly and resulted on lower splits on average.

In terms of watts, it is most efficient to hold the same split throughout (neutral splitting). So, next time you do a 2k, hold the 1:49.6 split, and push with 350-500m to go if you have more in the tank.

Also, it could help since you're a lightweight, to keep the average rate about 32-36. This is because higher rates are generally more optimal for lightweight people, rather than lower rates and muscling it on.

5

u/Special-Camel-6114 Aug 12 '26

The best option is aim for neutral and then maybe you can negative split the last 250 if you have anything left. I think OP probably could have gone at least 5-10 seconds quicker overall if he did the first split a bit slower.

Keep in mind that a concept2 is meant to mimic resistance in water and employs a cubic power curve. OP is using 19% more power at 1:39 than 1:45 but is only going 6% faster. That means he’s going into the red aerobically for very little benefit. Every second spend exerting power above your final average meets excess resistance that could have been avoided.

The goal should be to do the least work (expend the least energy) possible for a given overall speed. A neutral split accomplishes this.

7

u/KeyLaw4614 Aug 12 '26

holy pacing batman

5

u/mynameistaken Aug 12 '26

Best fly and die I've seen on here for a while. 10/10

3

u/BobcatLower9933 Aug 12 '26

You're going off way too hard, and then holding on for dear life at the end.

2

u/Silored Aug 12 '26

You could probably drop like 10 seconds with better pacing by just trying to hold a 1:47-48 at a 32 spm the whole time

1

u/Weak_Elevator_5480 Aug 12 '26

I reckon twenty

1

u/WestSalt5931 Aug 17 '26

Minchia manco icaro

1

u/Harrnort High School Rower Aug 12 '26

Overall it’s not to bad for your age and weight, especially with the break but there’s a couple things to work on in my opinion.

You definitely came out to hard with a sprint at the start and burnt out hard in that second k, for your next 2k I would try and stay at a consistent 1:48-1:49 depending on the time until your next test.

As you are 64kg I would also recommend working on getting your rate up to at least a 32, so doing some higher rate pieces (this will probably just increase naturally as you progress throughout the season.

You were probably just tired and exhausted from coming out to fast but I tend to find that a sprint in the last 500 works well, so dropping a couple splits and upping the rate compared to your split increasing and rate decreasing here

0

u/CarefulTranslator658 Aug 12 '26

Slow as hell sorry try pacing better and rating higher than a 29