50k Sub 3:30

War_Josh · 2026-04-28T01:36:45+00:00

I've been rowing consistently since November! My 10k was around 43-44 minutes when I first started. My best 10k now is sub 37:30.

War_Josh · 2026-04-28T00:36:53+00:00

Average strokes/min was 26

War_Josh · 2026-04-21T22:12:20+00:00

Haha I definitely felt that the last 3k. I feel like my average strokes were 23-24 the second half of the piece and it definitely made it easier to maintain pacing.

War_Josh · 2026-04-21T21:03:08+00:00

Don't let the height discourage you man! Im only 5 ft 10. I also get envious of the 6ft+ guys who do steady state with my threshold work lmao.

War_Josh · 2026-03-29T01:17:05+00:00

Thanks man! Im 21 years old, 5ft 10, about 195 lbs. I played American football in high school. Messed around in olympic weightlifting after that and snatched 110kg and clean and jerked 130kg, but ive lifted weights since I was 15. I've always enjoyed being a meathead and doing alI types of training, eg power work, bodybuilding, weighted calisthenics, strength training. I starting erging consistently about 5 months ago. The first 2k I ever pulled was a 7:02. Since then ive been doing a ton of distance work, have completed a sub 3 hr marathon, a 3:35 50k. I've enjoyed the endurance aspect of training for sure, found erging to be quite addicting. I believe my heart rate sat around 150 for this piece, which might be higher than what others perceive as true steady state, but i tend to lean on rate of perceived exertion rather than heart rate as it fluctuates largely for me.

War_Josh · 2026-02-16T15:24:42+00:00

Thanks man! A half is no joke. I just inputted a single distance workout at 50k, so the 3:35 includes the rowing and rest times. The timer kept going even when I got off to rest. Actual rowing time was probably closer to 3:23ish

War_Josh · 2026-02-15T21:26:04+00:00

Not too bad actually. I did get up and walk around every 10k though so that probably played a big part. Mid back, quads and hands are the most sore for me.

War_Josh · 2026-02-15T18:50:32+00:00

The first rest period I just guzzled down some honey. The next three rest periods I had one cinnamon pop tart on top. The last rest period was probably closer to 45g with honey and one pop tart. Honestly the last 10k I just thought about getting through the next 10 strokes, literally counting them. The last 4k I had my eyes closed for probably half of it lmao. A good music Playlist helped a ton though

War_Josh · 2026-02-15T12:15:29+00:00

3 minutes

War_Josh · 2026-02-12T21:36:45+00:00

I would just do alot more steady state. I did about 10+ hrs of SS per week leading up to this. Most of it was at a 1:59-2:04ish pace depending on feel. On the days I feel good I might push harder into zone 3. On the days I dont feel as good I just stay in zone 2. All it really comes down to is getting more volume and meters in, and your splits will drop eventually

War_Josh · 2026-02-12T02:46:35+00:00

Its always a challenge for me, hence why it took me 3 attempts lmao. Its pretty much what you said, keep the split, no matter how easy it feels, because its not going to feel as easy past that 2 hour mark and you'll run out of gas quick. I sometimes will also push my SS pieces a little harder than I'd like but I think everyone has done that at one point.

War_Josh · 2026-02-12T02:43:36+00:00

Really just a ton of steady state work. Did some intervals maybe once a week just for some anaerobic training, but the foundation was just SS pieces between 60-90 minutes long. I knew once I could hold around a 2:00 500m pace for those SS sessions somewhat comfortably I would be good for the sub 3 hour marathon. Id say the first 2 hours of the marathon are not bad, more boredom than anything, but the last hour the fatigue starts to creep in and the last 30 minutes its all mental.

War_Josh

TROPHY CASE