Tous les Entraînements · Ergomètre (Indoor) Sur l'Eau 8 × 500m

8 × 500m Intervalles Allure 2000m (30–34 SPM)

Affûtez votre vitesse de course sur 2 000 m avec huit répétitions de 500 mètres progressant de 30 à 34+ coups par minute.

Volume
4 000m travail
Cadence Cible
30 – 34 SPM
Sec / Coup
2.00s – 1.76s
Zone Cible
TR / VO2 Max
Télécharger le Classeur Excel (.xlsx) CSV (.csv)
Échauffement & Préparation (12 – 15 min) À réaliser avant la Série 1

15 Minutes Activation Aérobie & Touches Haute Cadence

Activez le système aérobie et touchez la cadence de course (30–34 SPM) avant le premier 500 m.

Min 0:00 – 5:00

Aerobic Flush & Mobility

Row at 18–20 SPM to raise muscle temperature and establish full front-end compression.

Min 5:00 – 9:00

4-Minute Progressive Build

Step up 2 beats per minute (22, 24, 26, 28 SPM) down to 2k + 6s split.

Min 9:00 – 12:00

3 × 15-Stroke Race Touches

Hit 30, 32, and 34 SPM for 15 strokes each so Interval 1 does not shock your oxygen uptake system.

Structure de la Séance

Prescription de Cadence & d'Allure par Palier

PalierDurée / Dist.SPM CibleSec / CoupCible Erg (vs 2k)Focus Technique & Bateau
Intervals 1 & 2 · Base Race Rhythm2 × 500m (2:00 rest)30–31 SPM2.00s–1.94s2k + 1sControlled first 150m; lock onto 2.0 seconds per stroke without over-pulling
Intervals 3 & 4 · Body of the 2k2 × 500m (2:00 rest)32 SPM1.88s2k paceExact middle-1000m race cadence; keep full compression at the front end
Intervals 5 & 6 · Third-500m Push2 × 500m (2:00 rest)33 SPM1.82s2k – 0.5sQuick hands and body preparation out of bow; refuse to shorten the stroke
Intervals 7 & 8 · Closing Sprint2 × 500m (2:30 rest)34–36 SPM1.76s–1.67s2k – 1.5sEmpty the tank in the final 200m while holding horizontal handle draw
Ergomètre (Indoor)

Exécution à l'Ergomètre

  • Program your monitor for Intervals → Distance: 500m with 2:00 rest time. Keep the legs moving lightly at 14–16 SPM during the middle 60 seconds of each rest period to clear blood lactate.
  • The goal is a flat or slightly negative-split average across all 8 pieces—never go out 4 seconds faster than 2k pace on Rep 1 and fly-and-die on Rep 6.
  • Use the Distance Per Stroke calculator: at 32 SPM and a 1:45/500m split, every 500m interval takes exactly 56 strokes at 8.93 metres per stroke.
Sur l'Eau

Exécution en Bateau sur l'Eau

  • Run as 8 × 90-second pieces (roughly 450–550m depending on boat class) with 2 minutes of light paddling between pieces.
  • The coach in the launch uses Strokes Per Minute with Spoken Results enabled to call out the rate at the 15-second mark and 60-second mark of every piece.
  • Watch the iPad Past Rates column to verify that the crew's settle rate in Piece 7 matches or exceeds Piece 2 without losing puddle spacing.

Allures de Référence & Glisse

Allures Cibles & Distance par Coup (DPS) par Bateau & Ergomètre

Catégorie Bateau / ErgSplit /500m CibleCadenceDistance / Coup (DPS)Temps sur 3 Coups
Men's Open 8+ (On-Water 500m Piece)1:20 – 1:24 /500m34 – 37 SPM10.3m – 10.9m5.29s – 4.86s
Women's Open 8+ / Men's 4x (On-Water)1:30 – 1:35 /500m32 – 35 SPM9.5m – 10.2m5.63s – 5.14s
Single Scull 1x (On-Water)1:45 – 1:52 /500m31 – 34 SPM8.4m – 9.1m5.81s – 5.29s
Men's Heavyweight Erg (6:20 2k Target)1:35.0 /500m (Avg)31 – 34 SPM9.3m – 10.0m5.81s – 5.29s
Women's Open / Lwt Erg (7:20 2k Target)1:50.0 /500m (Avg)30 – 33 SPM8.2m – 9.0m6.00s – 5.45s

Diagnostic Technique

Défauts de Rythme Fréquents & Corrections Coach

Rep 1 is 1:39, Rep 7 is 1:48

Fly-and-Die Pacing on Intervals 1 & 2

Starting the session 4–5 seconds faster than true 2000m pace depletes anaerobic glycolysis buffers in the first two reps, turning the final four reps into a survival slog.

Consigne Coach / Barreur

“Cap Intervals 1 and 2 at 2k + 1.0s at 30–31 SPM; earn the right to negative-split Intervals 5 through 8.”

Rate hits 36 SPM but split gets slower

Spinning the Wheels (Loss of DPS)

Under heavy acidosis in Reps 6–8, athletes cut the last 15cm of leg compression and pull with the upper body, dropping Distance Per Stroke from 9.0m down to 7.6m.

Consigne Coach / Barreur

“Anchor the feet on the footboard first; 32 long strokes beat 36 half-strokes.”

First 100m is frantic, middle 300m sags

No Settle After the Opening 10 Strokes

Taking 15 sprint strokes off the start of each 500m and then letting the rate drop 4 beats in the middle 250m.

Consigne Coach / Barreur

“Take 5 start strokes to get the flywheel or hull moving, then lock immediately onto your target 1.88s cycle (32 SPM).”

The Classic 2000m Race Predictor

In boathouses and national training centres worldwide, 8 × 500m with 2:00 rest is the definitive VO2 max and race-pace benchmark session.

Because the total work distance is 4,000 metres—twice the length of a standard 2,000m championship course—broken into 90-to-115-second bouts, you spend more than ten cumulative minutes at 95% to 100% of VO2 max while rehearsing the exact neuromuscular rhythm of your 2k race plan.

Breaking Down the 1.88-Second Race Cycle (32 SPM)

Moving from steady state (20 SPM = 3.00s/stroke) to race cadence (32 SPM = 1.88s/stroke) requires eliminating every dead spot at the ends of the stroke:

  • 30 SPM (2.00s / stroke): 0.72s drive + 1.28s recovery (6.00s for 3 strokes)
  • 32 SPM (1.88s / stroke): 0.70s drive + 1.18s recovery (5.63s for 3 strokes)
  • 34 SPM (1.76s / stroke): 0.68s drive + 1.08s recovery (5.29s for 3 strokes)
  • 36 SPM (1.67s / stroke): 0.66s drive + 1.01s recovery (5.00s for 3 strokes)

At 32 SPM, you have just 1.18 seconds on the recovery. The secret to feeling unhurried inside a 1.18-second recovery is hand speed away from the body at the release: when the hands and torso clear the knees in the first 0.35 seconds, you still have over 0.80 seconds to let the seat roll calmly into the catch.

4-Week Peaking Progression Toward a 2k Regatta or Erg Test

  • Week 1: 6 × 500m (2:30 rest) at 30–32 SPM, focusing on zero split drop-off across reps.
  • Week 2: 8 × 500m (2:00 rest) stepping 30 → 32 → 33 → 34 SPM as prescribed above.
  • Week 3: 4 × 750m (3:00 rest) at 32 SPM (1.88s/stroke) to bridge interval speed into middle-1000m race endurance.
  • Week 4 (Taper): 4 × 500m (2:30 rest) at exact race rate and split 5 days before race day.

Questions fréquentes sur le 8 × 500m

Questions? Contact support

How accurately does 8 × 500m (2:00 rest) predict my 2000m erg time?
For well-trained rowers who pace all 8 intervals evenly (within a 1.5-second spread from slowest to fastest rep), the average 500m split of 8 × 500m with 2:00 rest typically sits within 0.0 to 1.0 seconds per 500m of their current 2000m test split.
How much rest should I take between 500m intervals?
2:00 of active rest (roughly a 1:1 work-to-rest ratio) is the gold standard for 2000m race preparation. Earlier in the pre-competition phase, you can start with 2:30 rest; in the final peaking block, tighten the rest to 1:30–1:45.
How many strokes does a 500m interval take?
Between 50 and 62 strokes for most athletes. At 32 SPM and a 1:45/500m split (1.75 minutes), a 500m interval takes exactly 56 strokes at 8.93 metres per stroke.
Should I stand up or keep rowing lightly during the 2-minute rest?
Stay strapped in and row very lightly at 14–16 SPM for at least the middle 60–90 seconds of the rest. Light active recovery clears blood lactate significantly faster than sitting completely still.

Poursuivre l'Entraînement

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Une pyramide continue de 20 minutes montant de 18 à 26 coups par minute puis redescendant, pour travailler la maîtrise du rythme à l'ergomètre ou sur l'eau.

Guide complet & fiche A4 →

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