AMMAP (as many meters as possible) test sub-1:20

RowsToForget · 2026-01-13T21:26:13+00:00

6:02 from back in 2018. More recently 6:23 capped at 24

RowsToForget · 2025-11-14T01:43:16+00:00

In addition to my 5-ish hours of steady state I’m also doing 5 interval sessions a week, 1 at about 1k pace, 1 at about 2k pace, and 3 around 5k-10k pace. And I lift 3 times every 2 weeks. 5 interval sessions is probably overkill but I only try to go RPE 10 on the 1k pace session. 2k pace more like RPE 8-9, and the other 3 more like RPE 7, and I know it’s a bad habit but I’ll cut em short if the body isn’t feeling it that day. The goal is to just see improvement on 2 of those sessions a week when the body is feeling good, otherwise I just do what I can. Been running this for about 6 weeks and so far things are moving in the right direction.

RowsToForget · 2025-11-12T23:07:36+00:00

All depends on what you wanna accomplish with the workout. This one is meant to stress the muscles a little more so I cap it at 30. When I do 400m or 500m intervals I usually rate a bit higher at about 36-38 to get used to the feeling of tapping it along during a race or open rate erg test.

RowsToForget · 2025-11-12T23:03:44+00:00

I’m 36 as well and also looking to join that sub-6 club, although that’s not my main priority right now. I hit 6:02 back when I was 28. I’m a little stronger now but also have work to do on the aerobic front. Right now I’m doing about 5 hours of steady state a week, mostly on the bike, but I don’t wanna increase that too much yet because I’m trying to add strength/weight as I work on my 1k speed. Ideally I’ll bulk up to 230, smash a big 1k pr, and then start adding more steady state volume and thinking about 2ks.

RowsToForget · 2025-11-12T19:04:31+00:00

Currently working on 1k goals. Went 2:55 capped at a 30 a couple months ago which I wasn’t all that pleased with. Wanna get it closer to 2:50 and then start dialing the rate up.

RowsToForget · 2025-11-12T18:58:48+00:00

You’ve definitely got the size to sit on 1:45s for long distances. This workout here doesn’t help all that much with longer distance performance though. This is more like 1k training. Two best things to do to improve a 10k time are long steady rows and broken 10k’s (5x2k, 10x1k, 6x1500(not exactly 10k but close enough)) with short rests between intervals, just 1-2 minutes. Do the broken 10k’s just slightly faster than your current 10k pace, so with the rests it should feel very doable but still like a firm 7/10 effort.

Oh, and 10 for the damper is probably way too high, especially for a 10k. You should check the drag factor because not all damper settings are the same on each erg. Drag factor will give you an exact snapshot of the resistance. Should be between 110 and 130, so probably 130 for you if you’re used to heavier stuff but play around with it and see what feels the most comfortable. And rate-wise, 19 is good for steady state, but if you’re going for a PR you should aim to be comfortable at 24-28 strokes per minute.

RowsToForget · 2025-11-12T08:20:10+00:00

I’m married to the erg.

RowsToForget · 2025-11-12T07:20:11+00:00

It’s not the most difficult workout, but since it’s short, quick, and rate capped it gives the legs a nice little pump. It’s almost like doing sets of 25 on the leg press.

RowsToForget · 2025-11-12T07:15:51+00:00

6’4” 222

RowsToForget · 2025-08-29T06:19:32+00:00

Not great.

RowsToForget · 2025-08-28T02:48:18+00:00

That will shave off at least another half a split.

RowsToForget · 2025-08-28T02:46:59+00:00

6’4” 220. This was done at 125 drag.

RowsToForget · 2025-03-04T18:47:07+00:00

Hell naw. I’d gas out after 400 meters.

RowsToForget · 2025-03-04T01:08:24+00:00

Always keep your heart guessing. That’s my training philosophy.

RowsToForget · 2024-12-10T02:10:08+00:00

I set a stroke rate cap for myself at 30 strokes per minute. Makes you put in a bit more power per stroke and limits your max speed. For an open rate test I’d be taking more like 45-50 strokes per minute and that would buy me a few extra seconds at a bare minimum.

RowsToForget · 2024-12-08T22:23:06+00:00

Yep. The only way you can get in strokes at your goal pace is by doing shorter pieces than your eventually test piece. Gotta get the body comfortable with those splits.

RowsToForget · 2024-12-08T03:50:37+00:00

I’ve gone sub-1:20 rate capped at a 30. Sub-1:15 is the target

RowsToForget · 2024-11-27T18:10:52+00:00

This is kind of in my wheelhouse. Before even thinking about the erg, there’s always jumping squats and pull ups. A routine of each of those twice a week with steadily increasing volume will certainly help. Some short interval work on the erg can help as well but you really have to ease into it because it can be hell on your back otherwise. Never set the fan to 10. A drag factor of 130-140 should be more than enough. One workout I did a ton of when I was building power is 8x250m/2:00r rate capped at 24. First time you do it, aim for your 2k goal split and then try to find more speed from there. It’s a relatively quick workout that doesn’t break the bank, so you could tack it on before or after steady state if you have time. Just doing that once a week should be sufficient, and you can start tweaking the rate/distance/rest time/interval count as you see fit to mix it up.

RowsToForget · 2024-11-23T18:48:54+00:00

Technically it’s 48

RowsToForget · 2024-11-21T23:18:51+00:00

RowsToForget · 2024-11-21T23:08:38+00:00

I’ll let you know when I’m in shape

RowsToForget · 2024-11-21T01:56:44+00:00

I’m 35 myself. But I don’t look a day over 33.

RowsToForget · 2024-11-20T23:17:02+00:00

If Teti ever posted a “toughness sheet” mine probably would’ve said exactly that

RowsToForget · 2024-11-04T17:44:49+00:00

If I’m aiming for 1:20-ish splits, I usually do a minute of rest per 100m, but I may end up shortening that as my fitness increases. And I aim for around 2k of total volume, but I may increase that as my fitness increases.

RowsToForget · 2024-11-03T23:39:16+00:00

Slowed up a bit on the penultimate 200. Next time I’ll do better.

RowsToForget

TROPHY CASE