How to Pace Yourself During Distance Rowing
Generally, Members have a pretty good idea of how to pace themselves for a mile run vs a 400m sprint. But when it comes to rowing we often see CrossFitters go into it blindly; only watching the meters count down on the monitor rather than paying attention to stroke rating or 500m split time. If you row a 500m sprint exactly the same as a 2k row sandwiched between two mile runs, you’re probably not attacking one of those workouts correctly.
As author Emily Beers notes,
"Whether you’re rowing 2k, 500 meters or 5k, the most efficient pace is a consistent one. The same way you wouldn’t speed up and slow down at different times during a 5k run, each stroke on the machine should be at a deliberate and consistent speed regardless of the distance you’re rowing."
In advance of our end of summer “Jerry" re-test, programmed for Wednesday this week (spoiler alert!), check out this article posted on Breaking Muscle which describes what those numbers on the monitor are telling us, and how to use them to your advantage.
After your re-test, check the rower’s history to see how consistently you rowed over the 2k piece for future reference. Not only will being mindful of your split time and stroke rating help you pace a workout correctly, it also keeps your mind occupied while your body is working hard.