Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Appendix - Pace Guide
<< 500m Split Time to Watts ConversionWeight Adjustment Factor >>
This pace guide will give you your finishing time for a variety of different workouts, provided you maintain an even pace for the duration of the row.
1,609m = 1 Mile
21,097m = 1/2 Marathon
42,195m = Full Marathon
| Pace Guide |
|---|
| 500m | 1,609m | 2,000m | 5,000m | 10,000m | 21,097m | 42,195m | 100,000m |
| 1:10 | 3:45 | 4:40 | 11:40 | 23:20 | 0:49:14 | 1:38:27 | 3:53:20 |
| 1:12 | 3:52 | 4:48 | 12:00 | 24:00 | 0:50:38 | 1:41:16 | 4:00:00 |
| 1:14 | 3:58 | 4:56 | 12:20 | 24:40 | 0:52:02 | 1:44:05 | 4:06:40 |
| 1:16 | 4:05 | 5:04 | 12:40 | 25:20 | 0:53:27 | 1:46:54 | 4:13:20 |
| 1:18 | 4:11 | 5:12 | 13:00 | 26:00 | 0:54:51 | 1:49:42 | 4:20:00 |
| 1:20 | 4:17 | 5:20 | 13:20 | 26:40 | 0:56:16 | 1:52:31 | 4:26:40 |
| 1:22 | 4:24 | 5:28 | 13:40 | 27:20 | 0:57.40 | 1:55.20 | 4:33:20 |
| 1:24 | 4:30 | 5:36 | 14:00 | 28:00 | 0:59.04 | 1:58.09 | 4:40:00 |
| 1:26 | 4:37 | 5:44 | 14:20 | 28.40 | 1:00.29 | 2:00.58 | 4:46:40 |
| 1:28 | 4:43 | 5:52 | 14:40 | 29:20 | 1:01.53 | 2:03.46 | 4:53:20 |
| 1:30 | 4:50 | 6:00 | 15:00 | 30:00 | 1:03.18 | 2:06.35 | 5:00:00 |
| 1:32 | 4:56 | 6:08 | 15:20 | 30:40 | 1:04.42 | 2:09.24 | 5:06:40 |
| 1:34 | 5:02 | 6:16 | 15:40 | 31:20 | 1:06.06 | 2:12.13 | 5:13:20 |
| 1:36 | 5:09 | 6:24 | 16:00 | 32:00 | 1:07.31 | 2:15.01 | 5:20:00 |
| 1:38 | 5:15 | 6:32 | 16:20 | 32:40 | 1:08.55 | 2:17.50 | 5:26:40 |
| 1:40 | 5:22 | 6:40 | 16:40 | 33:20 | 1:10.20 | 2:20.39 | 5:33:20 |
| 1:42 | 5:28 | 6:48 | 17:00 | 34:00 | 1:11.44 | 2:23.28 | 5:40:00 |
| 1:44 | 5:35 | 6:56 | 17:20 | 34:40 | 1:13.08 | 2:26.17 | 5:46:40 |
| 1:46 | 5:41 | 7:04 | 17:40 | 35:20 | 1:14.33 | 2:29.05 | 5:53:20 |
| 1:48 | 5:48 | 7:12 | 18:00 | 36:00 | 1:15.57 | 2:31.54 | 6:00:00 |
| 1:50 | 5:54 | 7:20 | 18:20 | 36:40 | 1:17.22 | 2:34.43 | 6:06:40 |
| 1:52 | 6:00 | 7:28 | 18:40 | 37:20 | 1:18.46 | 2:37.32 | 6:13:20 |
| 1:54 | 6:07 | 7:36 | 19:00 | 38:00 | 1:20.10 | 2:40.20 | 6:20:00 |
| 1:56 | 6:13 | 7:44 | 19:20 | 38:40 | 1:21.35 | 2:43.09 | 6:26:40 |
| 1:58 | 6:20 | 7:52 | 19:40 | 39:20 | 1:22.59 | 2:45.58 | 6:33:20 |
| 2:00 | 6:26 | 8:00 | 20:00 | 40:00 | 1:24.24 | 2:48.47 | 6:40:00 |
| 2:02 | 6:33 | 8:08 | 20:20 | 40:40 | 1:25.48 | 2:51.36 | 6:46:40 |
| 2:04 | 6:39 | 8:16 | 20:40 | 41:20 | 1:27.12 | 2:54.24 | 6:53:20 |
| 2:06 | 6:45 | 8:24 | 21:00 | 42:00 | 1:28.37 | 2:57.13 | 7:00:00 |
| 2:08 | 6:52 | 8:32 | 21:20 | 42:40 | 1:30.01 | 3:00.02 | 7:06:40 |
| 2:10 | 6:58 | 8:40 | 21:40 | 43:20 | 1:31.25 | 3:02.51 | 7:13:20 |
| 2:12 | 7:05 | 8:48 | 22:00 | 44:00 | 1:32.50 | 3:05.39 | 7:20:00 |
| 2:14 | 7:11 | 8:56 | 22:20 | 44:40 | 1:34.14 | 3:08.28 | 7:26:40 |
| 2:16 | 7:18 | 9:04 | 22:40 | 45:20 | 1:35.39 | 3:11.17 | 7:33:20 |
| 2:18 | 7:24 | 9:12 | 23:00 | 46:00 | 1:37.03 | 3:14.06 | 7:40:00 |
| 2:20 | 7:31 | 9:20 | 23:20 | 46:40 | 1:38.27 | 3:16.55 | 7:46:40 |
| 2:22 | 7:37 | 9:28 | 23:40 | 47:20 | 1:39.52 | 3:19.43 | 7:53:20 |
| 2:24 | 7:43 | 9:36 | 24:00 | 48:00 | 1:41.16 | 3:22.32 | 8:00:00 |
| 2:26 | 7:50 | 9:44 | 24:20 | 48:40 | 1:42.41 | 3:25.21 | 8:06:40 |
| 2:28 | 7:56 | 9:52 | 24:40 | 49:20 | 1:44.05 | 3:28.10 | 8:13:20 |
| 2:30 | 8:03 | 10:00 | 25:00 | 50:00 | 1:45.29 | 3:30.59 | 8:20:00 |
| 2:32 | 8:09 | 10:08 | 25:20 | 50:40 | 1:46.54 | 3:33.47 | 8:26:40 |
| 2:34 | 8:16 | 10:16 | 25:40 | 51:20 | 1:48.18 | 3:36.36 | 8:33:20 |
| 2:36 | 8:22 | 10:24 | 26:00 | 52:00 | 1:49.43 | 3:39.25 | 8:40:00 |
| 2:38 | 8:28 | 10:32 | 26:20 | 52:40 | 1:51.07 | 3:42.14 | 8:46:40 |
| 2:40 | 8:35 | 10:40 | 26:40 | 53:20 | 1:52.31 | 3:45.02 | 8:53:20 |
| 2:42 | 8:41 | 10:48 | 27:00 | 54:00 | 1:53.56 | 3:47.51 | 9:00:00 |
| 2:44 | 8:48 | 10:56 | 27:20 | 54:40 | 1:55.20 | 3:50.40 | 9:06:40 |
| 2:46 | 8:54 | 11:04 | 27:40 | 55:20 | 1:56.45 | 3:53.29 | 9:13:20 |
| 2:48 | 9:01 | 11:12 | 28:00 | 56:00 | 1:58.09 | 3:56.18 | 9:20:00 |
| 2:50 | 9:07 | 11:20 | 28:20 | 56:40 | 1:59.33 | 3:59.06 | 9:26:40 |
| 2:52 | 9:13 | 11:28 | 28:40 | 57:20 | 2:00.58 | 4:01.55 | 9:33:20 |
| 2:54 | 9:20 | 11:36 | 29:00 | 58:00 | 2:02.22 | 4:04.44 | 9:40:00 |
| 2:56 | 9:26 | 11:44 | 29:20 | 58:40 | 2:03.46 | 4:07.33 | 9:46:40 |
| 2:58 | 9:33 | 11:52 | 29:40 | 59:20 | 2:05.11 | 4:10.21 | 9:53:20 |
| 3:00 | 9:39 | 12:00 | 30:00 | 60:00 | 2:06.35 | 4:13.10 | 10:00:00 |
