500-METER STRATEGY This is the strategy that I have personally used to achieve a 1:06 for 500 meters! STEP 1: A quick 5 strokes to get things up and going. Go hard, go fast, get the ball rollin’! STEP 2: You need to SETTLE HARD into your goal pace! This is so important and you want to make sure that you don’t keep going as hard as possible after the first 5 strokes. You WILL feel like you can give more than your goal, but that’s because the adrenaline is high and you’re amped to succeed! Have th
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500-METER STRATEGY This is the strategy that I have personally use…
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YOUR BEST 500M FORMULA: You must row “LONG AND STRONG” the entire way! This is a long sprint, so short choppy strokes are going to burn you out while you still have more to go! To row LONG, you have to LEAN and SWING! That means you must get your shoulders in front of you at the front of the stroke. Then, push back and SWING into a “shoulders behind hips” position! The hip swing is what keeps the watts high and keeps you going strong... DO NOT LET YOUR TORSO GO VERTICAL WHEN YOU ARE TIRED!! At 2
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This is set two of a max effort 500m row. You don't see too many whole interval sets on video but I wanted to share this so you can see how just two sets at full pace can be enough to get a training response. My strategy? Go hard and cling on... Gets pretty dark. My time was 1:19 which was a pb but I'm sure I have a 1:15 in me somewhere! Give it a shot | Storm Fitness
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