My fastest was 1:24. I figured it would be about 50 strokes, so my strategy was 1) start with 4-5 very hard pulls to overcome inertia 2) count to 30 saying in my head 'relax relax', counting 3) last 10-15 pulls, just go for it ALL-OUT because, after all, pain is temporary.
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ruclips.net/user/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
Unreal. I’m 43 and overweight and been rowing 3 weeks a few times a week. I started at 1:51 seconds and now have worked my way down to 1:38.5. I have a real respect for these top rowers knowing how insanely difficult a sport this is.
43, overweight and rowing for a few weeks and yet your split is about the same as a rower your age who has trained for 2 years. The YT comments are so full of bullshitters wow.
Im a short scrawny freshman that started 3 months ago and the fastest split I've ever seen from myself is a 1:31 and I pull a 2k in 8 minutes flat. Seeing this makes me realize how fast and efficient people can truly be, and how far I am from my limit
i saw someone do a 2k with a 1:26 split online, the fastest ive seen in person is a 3:07 1km, my 2km is a 7:55, with the fastest ive gone is around 1:40 or so
My friend pulls a 1:20 flat at top speed, but can't to a 7:50 2k. Max power and longer pieces are fundamentally different. I also can't go sub 1:30 but i can pull a 7:20 roughly so they don't really match up. P.S. thats really good for 3 months in.
Holy ****!!! My best, I have just checked upon the concept2 verified world record page, is also a world record... for an eighty year old. I'm 50. Next level vlog Cam 💣💥👍
Interesting positive split approach. Wonder if he could knock off that elusive extra 0.1s to break the all time record if he did a more even split to be a bit more efficient.
@@CameronBuchan That 1:10.5 mark seems like an unbreakable mystical barrier. Much like the sound barrier back in the late 40s. Hoping to see someday Phil Clapp as the new Chuck Yeager of rowing!
People don’t realise how much force is required to hold this pace, comparing this time 1:10.5 to a 1:30 row for example requires 208% of the power output
I’d love to hear about his training! There’s quite a lot of talk about training for 2k and 30R20 but not a lot about the short distance pieces like the 500 and the 1 minute and even the 100m! Personally I’m going into powerlifting these days but I can’t give up the erg! Looking to improve my 500m time.
The best I could get for just one stroke was 855 watts or 1:14.3 split. The problem is I then fall off the erg seat. Blows my mind to what y’all can do.
i'm a runner trying to stay fit over winter. first time with the 500m, I realized it required a lot more coordination, and you really need to time the backward lean with the leg push. amazing for core & glute activation! not really fast enough to share my time yet though
Doing intervals with 500 meters and 1 or two minutes break between is great exercise that doesn't take a lot of time and with little strain on the body in terms of chances of injuries. I think for many people who exercise to keep fit, it's important to not measure against these world class times, but rather enjoy and compete against yourself and appreciate your body and your health.
It's clear from the video that Clapp is very strong. I'd be curious to know how much he could deadlift. I know technique is critically important for results like these, but to generate those watts, that explosive first stroke would make or break it.
if you compare elite rowers doing erg tests the most neglected part is the start. Look how different they start and how different the stroke length develope. It needs a physician and a machine / robot to find out what brings more high rate high power but short stroke or the full length at lower rates. You could see him in his record not pursuing max length at catch but max leg power. I guess the best approach would be a sport science robot test at a university regarding best start strategy ... power x length vs rate development. This might also depend on your hight, weight and ratios of leg and upper body length and weight. For the record he was on a long stroke with his back due to his high upper body mass. Great video + record + q & a
Cameron Buchan yeah I googled it and someone had compared the algorithms for each machine and there’s anywhere from a 3-5 second difference depending on the other variables. Concept 2 rowers being the less forgiving that is.
Seem a 1:03 off a rolling start on an interval session. Must have hit it perfectly. A strongman will take the world record eventually will be 1.05ish ultimately.
I'd have to disagree with a strongman taking the 500m. Like I talked abiut in the video, I think 500 is too long. Especially as you said managing a 105 average. One day perhaps! But not anytime soon
@@CameronBuchan Thoughts on Hafthor Bjornsson potentially getting it if he tried? 6'9", 200kg and relatively fit, probably going to pull a 500kg+ deadlift soon..I reckon he could pull hard for half, coast the second and still get it if he tried...
Hahahahahahahahaha no “strongman” is going to be able to keep a decent pace for a 500m world record on the row erg. They definitely got the power but it’s just to borderline for a cardio type exercise for them to keep pace. Love to be proved wrong but again hahahahahaha
One of my helper coaches (im a freshman in higher school, 14), and he is 18, just graduated last year, and he once pulled a 1:07 lol (just for a stroke)
What damper / drag factor is this at Also, how many strokes per minute I’m keen to try some power training to build up a good 500m time. Keen to go for 1:12 or thereabouts
42 year old/6ft/97kg natty. I've only ever attempted a 500m once LAST YEAR as part of a gym competition (I'm generally gym and hypertrophy focused and only row rarely). It was on a WATER ROWER. My time was 1min 15.5 seconds for 500m with a top line pace of 1min05 at one point apparently according to PT in awe behind me lol. It bearly broke me and i felt it for a week afterwards. I moved the whole machine back 4 inches apparently. I've been wanting to work to another max attempt on a C2 this time but dont know what to do? 1) What dampner setting do i choose? 2) How can i improve my performance with a bit of training WITHOUT doing another max effort? It CANNOT be good for you. 3) Should i focus on hitting a consistent pace or repeat what i did last time of going SUPER hard at start then trying to survive? 4) What is likelihood my score was legit and not aome sensor issue? 5) How do i not have a heart attack while doing this? Should you attempt a cool down? Or should i just embrace the floor for 15min? 6) How should you warm up for this? I did maybe six 2sec hard pushes over a few minutes then reated for few minutes coasting or stationary. Any advice or tips would be appreciated. I want to work up to a couple of max attempts this year hopefully organized. I row harder with folk watching lol.
Water tower reads much faster splits than the c2. You'll not be faster than world record pace on the c2 unfortunately. I've made loads of videos talking about damper. For shorter efforts I'd say 8-10 is fine. Everything else around 5. Same way to improve any cardio performance. Time spent in zones. Mixture of low intensity and high intensity. On the shorter work best to go as fast as you can for as long as you can. Probably legit score. Just on a water rower. Training will make it feel less terrible but still bad. You can lie on floor if you like. Eventually getting moving will help later. Get the body warm and a good sweat on. Good luck 👍🏻
@@CameronBuchan Thank you so much for your reply Cameron. I'll need to find out my C2 rower score now for sure. I figured something was squiffy with sensor or something. Mixture of zones. So something like in different sessions do a 2km, do 100m, do a 50m hard, do 250m, do set paced 500m. Is that about right over a 2-3 weeks after lifting? I'll definitely get another one completed for my own curiosity once rehabbed my strength back from a recent injury.
@@michaelmcfadden396 no, different zones as in different intensities. More time at lower intensity then higher. Made a lot of videos talking about that too. Enjoy
@@CameronBuchan Thanks Cameron. I will dedicate my next "ahem" record attempt to you 😂 Here was me thinking I was a god-tier rower my first attempt lol. Super curious now tho.
I'm about this standard too. I'm a heavier guy so I can get a low average fir the first 300 to 350m but steady off fir the last 100-150. Impressive mate x
Pretty much. The effort is short enough where you will essentially die at same time so you might aswell "bank" as much time as possible. Or at least rusts the theory!
I am also amazed by his feat, being a #MastersWomanAthlete who yesterday got her split down to 1:39 for the first time on a 1:00 test. I'm super-proud of that since I'm 56 and only 173 cm tall, ~63 kg. His rating and form on the first half of that piece is as gorgeous as is the strength and insanity of his near 1:00 splits. P.S. Your doggie is cute.
Whats’s the official/world standard drag factor? In dragonboat, when we trained for the international race, all the tests were done at df 110. Curious to see if there is a universal setting for competition
There is no standard for the world or testing. Everyone has their own preferences essentially. You'll find different countries will specify different numbers but most revolve around 120-140
@@CameronBuchan thanks for the response! What’s your opinion on water rowers? The concept 2 at my school’s gym is out of commission. I’m also wondering what a good goal is as someone who is just 2 years out of shape 🤣. At the moment, I find myself nauseous after 1k so I’ve only been working my way back 500m at a time. This is my first week of committing to rowing erg since I can’t paddle where I’m at but here is what I’ve been doing Pyramid of 200, 400, 600x2, back down. 4x 500 Today was 1k and 2x 500m. I was thinking I should aim for being able to run 2k without dying. My current 500m is 1:33 and my 1k today was 3:20.
I’m but a year into rowing seriously and my 500m pb is a 1:28.8. Haven’t gone for a serious 100m test yet but I did a 1:00 max watt test and hit close to 700 watts (1:26.2 average) (much room for improvement) but that was also in light of sustaining the full 1:00. My curiosity leads me to ask if anyone has ever achieved a sub 1:00 split.. obviously not for a full 500m or even a 100m but plainly has that pace ever been achieved?
what setting do people do for world record? 10? when i was in highschool the teacher told us the standard was 4 but idk i never see it mentioned with these machine records
Thats mad. Im more of an endurance athlete, max watts being only like 590 but sub 7 2k Any recommendations to get stronger? Is it just spam short intervals, weights, and protein?
I am learning how to row, and just as an observation, he only slides forward about a third of the way to his heels, rarely does he even reach half way there. That might up his stroke rate.
I think would be good to watch the videos I've made talking about resistance as your result shouldn't really change much with the resistance on the machine. Generally the shorter the distance the higher resistance people would use. For example I believe Phil was around 160 for this video!
I think the difference between 117 and 110 may sound small but in reality I would compare it to the differences between 100m runner PBs. It may only be tenths of seconds but to get that extra needs outrageous amounts of work!
I am 18, I only started rowing a week ago and personally I have set a few records on the 5 power setting,100m in 18.7 seconds and as well as that I have set a pr for 500m which is 1:47seconds, I would love to know if that is good or decent in any way, I am 83KGs and I am around 5'11"
I always have the damper to the highest it goes. Think about 190-200 drag. As I'm 16st I feel this suites me better and have been this way for over 20 years. I know for 2k it's normally set at about 130 drag for the pros. My question is could I benefit from reducing the drag.? I just feel like it's more difficult for me to catch the pull. A bit like riding downhill on a bike. What can you advise.?
Oncewasdonka On 100m yes max drag is best (220-230 drag on my erg) but as the distance increases, you’re better off lowering the drag. I’m down to around 170 on a 300m and closer to 145-150 on a 500m vs 130 for normal rowing.
Could make so many videos talking about it. It's interesting talking to Phil about it too. It does make a difference, but I don't think it makes as much of a difference as people think
@@CameronBuchan I always wondered would increased stroke rate take more energy than the heavier drag. A bit like benching 10 x 100k or 20 x 50kg. If you know what I mean. As I've always just done it for fitness it's never been an issue I suppose.
@@Oncewasdonka You'd have to get used to pulling at 130 d.f. for a while but yes, it is going to be substantially better for max score on a 2k. You might want to acclimate to 160, 150, 140 first
My fastest 500m was 1:18.5 about 5 years ago (I was 41). I haven’t done it since. I thought I might die afterwards. I’ve been recently thinking about competing. My niece (20 years old) comes and works out with me and is a very strong rower. I’ve been thinking about getting her into some competitions. Then figured, if she’s going to do it, I might as well too. Neither of us have any formal training, on or off the water. We might enter our first competition in a couple of weeks at the 2023 Indoor National Championships in Atlantic City.
LOL your split is somewhere between professional rower - world record. Reading these YT comments is actually annoying me how full of shit this wholc omment section is.
I would be super interested in his training program or hearing from him about how he trains. I am turning 40 in a few months and I really enjoy lifting at the moment and getting strong. After so many years of 2k and long ergs I want a new fresh challenge. I am interested in entering the 2021 BRIC 500m race for the 40-49 bracket and want to have a goal to train for. #yamsquad
I managed a 1:44 for 500 m without any training at the age of 49. So I could compete with a 99 year old. I guess I have my work cut out for me. But 1:10 is just ridiculous!
awesome time. Quick question - can you have someone put their foot on the back of the rower? it looked like his buddy kept his foot on the bottom of the rail
It does help for the longer pulls for sure. Although I wouldn't say Phil is rowing his full length here! He is 6ft 10 so still very tall but I've seen people your height go sub 120 "easily" too
Haven’t rowed in a long time, really want to get back into it.🤷🏻♂️ Did the 500m in 1:24 when I was 16 at the British Rowing Indoor Championships 2016, haven’t done anything like it since!
I've seen 0:30 splits on the monitor many times before, definitely isn't a 10:30 split appearing as 0:30 as the PM5 only shows up to a 3 digit split 🤷🏼♂️
@@CameronBuchan Is there a reason why you don't? I'm 53, and I look at my rankings and see that I consistently rank in the top 10%..and to learn that a better rower like yourself doesn't use the logbook makes me wonder how many others don't use it. And, excellent performance on the Row'd Royalty comp. this year!
@@ukaserex I just never have. I actually only know one or two people that do. None of the people I know that train on teams use it so there are definitely a lot of people that don't use it! I wonder how many though!
Like I mentioned in the very first video this year about not training at Leander. The Olympics are not on the radar this year therefore no trialling for me. Doesn't mean I won't actually be there though ! 🤞
Personally my fastest speed is 1:28 (i'm 14) but my coach is 21 and during a 100m i saw him go down to 1:08... but compared to this man it's nothing.. My 500m is 1:41, is your 500m under 1:20 ? Is Phil Clap strategy the best for you ? Do you think he could get under 1:10 by go slower at the beginning to not die at 1:21 in the last couple of strokes ?
My 500? Yes it is under 120. There is a reason Phil used that strategy, not sure if it'd work for me! It's only a minute and can't really sprint the last section because you're already sprinting so I don't think any other approach would be better!
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My fastest was 1:24. I figured it would be about 50 strokes, so my strategy was 1) start with 4-5 very hard pulls to overcome inertia 2) count to 30 saying in my head 'relax relax', counting 3) last 10-15 pulls, just go for it ALL-OUT because, after all, pain is temporary.
124 is still really respectable! That's exactly how I'd approach it. Breaking it up into smaller, more manageable chunks!
My fastest was 1:17, i have to push more to reach faster..
Unreal mate! Very impressive! X
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ruclips.net/user/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
My lowest split is 1:06 on a static Erg & 1:03 on sliders. But to sustain this pace for 500 is insane!
Nice Jon! They are some huge numbers. I'm similar to you, holding it for much longer than a few strokes is a struggle!
how did you get such a low split?
@@89tamoorahmed not hard for one or two strokes if you push with your legs as hard as you absolutely can and have a very high stroke rate
@@dp9862 It's definitely hard to reach 106
I thought a split was time/500m, no?
Unreal. I’m 43 and overweight and been rowing 3 weeks a few times a week. I started at 1:51 seconds and now have worked my way down to 1:38.5. I have a real respect for these top rowers knowing how insanely difficult a sport this is.
How did you do this? What's your training? Currently I'm at 1:59 but I want to improve this
Very similar, I'm 39 and overweight. Been rowing for 3 weeks and went from a 1:53 to a 1:34.
Wondering if you kept with rowing?
43, overweight and rowing for a few weeks and yet your split is about the same as a rower your age who has trained for 2 years. The YT comments are so full of bullshitters wow.
Im a short scrawny freshman that started 3 months ago and the fastest split I've ever seen from myself is a 1:31 and I pull a 2k in 8 minutes flat.
Seeing this makes me realize how fast and efficient people can truly be, and how far I am from my limit
I know exactly what you mean
That’s really impressive because I have a 7:19 2k and can only pull a 1:35 500m piece.
i saw someone do a 2k with a 1:26 split online, the fastest ive seen in person is a 3:07 1km, my 2km is a 7:55, with the fastest ive gone is around 1:40 or so
My friend pulls a 1:20 flat at top speed, but can't to a 7:50 2k. Max power and longer pieces are fundamentally different. I also can't go sub 1:30 but i can pull a 7:20 roughly so they don't really match up.
P.S. thats really good for 3 months in.
@@web_082 cant do a 7:50? no way, for a 500m sprint i get 1:44 and for a 2km i get 7:47 at 55kg bw
Holy ****!!! My best, I have just checked upon the concept2 verified world record page, is also a world record... for an eighty year old. I'm 50. Next level vlog Cam 💣💥👍
same sentiments apply - if you transported me back to 1896 Olympics, I'd win the gold in the 100 & 400 meters sprints.
@speedendurance if only mate x
Unbelievable! My best for 500 is 1:48 when I was 74 yrs old.
Jesus christ. You're older than my nan and it takes her 45 mins to nip the shop! I salute you sir z
unbelievable sir. great work
@@Evan-ph7jh Thanks, Evan.
Highly respectable for someone in their 50s, let alone 70s. Amazing!
And his leg drive is only short, he doesn't slide in for full flexion at all 😳 it's a strong back that he's got 💪🏼 legend
He's a very strong guy!!
I also noticed the short leg extensions. Very interesting. Anything goes in sprints 😂 as long as your time is good.
Interesting positive split approach. Wonder if he could knock off that elusive extra 0.1s to break the all time record if he did a more even split to be a bit more efficient.
I don't think so. I think 70 seconds is too short for a negative or even split. Would like to see him try though!
I think 500 meters is just crank it until your muscles stop responding
To be very specific, he didn't actually broke the wr but but tied the times of Loren Howard two years ago and Leo Young in 91. Next step is 1:10.4...
1:11.9 was his age group world record
@@CameronBuchan That 1:10.5 mark seems like an unbreakable mystical barrier. Much like the sound barrier back in the late 40s. Hoping to see someday Phil Clapp as the new Chuck Yeager of rowing!
I know right! Let's see if we can track the journey! #yamsquad
Olivier Rütz would be awesome
People don’t realise how much force is required to hold this pace, comparing this time 1:10.5 to a 1:30 row for example requires 208% of the power output
What was the number he did
According to the website Rowing Level, he maintained 999 watts!
That’s insane. Started rowing a couple weeks ago and got 1:27 on the 500m, crazy how much higher wattage has to be to go even a few seconds faster
Phil has a lot of watts!
Brings a whole new meaning to ‘going like the Clapp-ers’ 👊
I’d love to hear about his training! There’s quite a lot of talk about training for 2k and 30R20 but not a lot about the short distance pieces like the 500 and the 1 minute and even the 100m! Personally I’m going into powerlifting these days but I can’t give up the erg! Looking to improve my 500m time.
Really good point!! #yamsquad
I'd really love to hear about his approach and how he trained
Looks like pull-ups from those MASSIVE arms!
Wheaties
@@burns46824 rowing is a thing you do with your legs😅
Probably rowed a few times.
@@doehetvoorgentstudent8822 mainly but you’d be lying if you said you didn’t incorporate your arms and back and core
This is crazy! I just PB'd the 500m last week with a 1:28.2 (I'm 45). My low pull is a 1:14.7 (last year).
Great job on the PB! #yamsquad
That's amazing and not even considering your age mate! I'm currently training with lads in the army and nobody is keeping that time!
The best I could get for just one stroke was 855 watts or 1:14.3 split. The problem is I then fall off the erg seat. Blows my mind to what y’all can do.
A lot more coordination than people think is needed!
i'm a runner trying to stay fit over winter. first time with the 500m, I realized it required a lot more coordination, and you really need to time the backward lean with the leg push. amazing for core & glute activation! not really fast enough to share my time yet though
Definitely can be more difficult than some think to get right!
Good luck on your journey!
This is amazing! What's the damper set to? Is there a standard for records?
That’s what I was wondering..
Probably as high a drag factor as he could still rate 50 for
WR impressive for sure, but extra points if you played La campanella on the piano straight afterwards 😎
Phil "I don't have the" Clapp showing us how it's done
Doing intervals with 500 meters and 1 or two minutes break between is great exercise that doesn't take a lot of time and with little strain on the body in terms of chances of injuries. I think for many people who exercise to keep fit, it's important to not measure against these world class times, but rather enjoy and compete against yourself and appreciate your body and your health.
Definitely! Can only go as fast as you can go. Plenty of different workouts to do rather than 500s or 1ks though
It's clear from the video that Clapp is very strong. I'd be curious to know how much he could deadlift. I know technique is critically important for results like these, but to generate those watts, that explosive first stroke would make or break it.
Sam loch was doing around 300kg
if you compare elite rowers doing erg tests the most neglected part is the start.
Look how different they start and how different the stroke length develope.
It needs a physician and a machine / robot to find out what brings more high rate high power but short stroke or the full length at lower rates. You could see him in his record not pursuing max length at catch but max leg power. I guess the best approach would be a sport science robot test at a university regarding best start strategy ... power x length vs rate development. This might also depend on your hight, weight and ratios of leg and upper body length and weight.
For the record he was on a long stroke with his back due to his high upper body mass.
Great video + record + q & a
We need more research to be done!! #yamsquad
A 1:02 pace is just, just shy of 2 horsepower. Feel like we are entering motorsport at this point 😂😂😂😂
Clocked in at 1:15.4 on a water rower at OTF. Are water rowers completely different than Ergs? All this is new to me.....
My understanding is that the water rower splits are very different but I'm not sure how much!
Cameron Buchan yeah I googled it and someone had compared the algorithms for each machine and there’s anywhere from a 3-5 second difference depending on the other variables. Concept 2 rowers being the less forgiving that is.
I wish someone was playing 'Flight of the Bumblebee' on that piano during the row...
play it in a separate tab
Seem a 1:03 off a rolling start on an interval session. Must have hit it perfectly. A strongman will take the world record eventually will be 1.05ish ultimately.
I'd have to disagree with a strongman taking the 500m. Like I talked abiut in the video, I think 500 is too long. Especially as you said managing a 105 average. One day perhaps! But not anytime soon
@@CameronBuchan Thoughts on Hafthor Bjornsson potentially getting it if he tried? 6'9", 200kg and relatively fit, probably going to pull a 500kg+ deadlift soon..I reckon he could pull hard for half, coast the second and still get it if he tried...
Hahahahahahahahaha no “strongman” is going to be able to keep a decent pace for a 500m world record on the row erg. They definitely got the power but it’s just to borderline for a cardio type exercise for them to keep pace. Love to be proved wrong but again hahahahahaha
Let’s hear about what his coach did please cam
One of my helper coaches (im a freshman in higher school, 14), and he is 18, just graduated last year, and he once pulled a 1:07 lol (just for a stroke)
Yes, please have a conversation for what the new training method is.
What damper / drag factor is this at
Also, how many strokes per minute
I’m keen to try some power training to build up a good 500m time. Keen to go for 1:12 or thereabouts
Usually with the shorter distances the damper is up high at 180+. 112 500 would be very impressive good luck
@@CameronBuchan thanks for the feedback. Going to start my training this week and should attempt the 1:12 in 12 weeks from now
42 year old/6ft/97kg natty.
I've only ever attempted a 500m once LAST YEAR as part of a gym competition (I'm generally gym and hypertrophy focused and only row rarely).
It was on a WATER ROWER.
My time was 1min 15.5 seconds for 500m with a top line pace of 1min05 at one point apparently according to PT in awe behind me lol.
It bearly broke me and i felt it for a week afterwards.
I moved the whole machine back 4 inches apparently.
I've been wanting to work to another max attempt on a C2 this time but dont know what to do?
1) What dampner setting do i choose?
2) How can i improve my performance with a bit of training WITHOUT doing another max effort? It CANNOT be good for you.
3) Should i focus on hitting a consistent pace or repeat what i did last time of going SUPER hard at start then trying to survive?
4) What is likelihood my score was legit and not aome sensor issue?
5) How do i not have a heart attack while doing this? Should you attempt a cool down? Or should i just embrace the floor for 15min?
6) How should you warm up for this? I did maybe six 2sec hard pushes over a few minutes then reated for few minutes coasting or stationary.
Any advice or tips would be appreciated. I want to work up to a couple of max attempts this year hopefully organized. I row harder with folk watching lol.
Water tower reads much faster splits than the c2. You'll not be faster than world record pace on the c2 unfortunately.
I've made loads of videos talking about damper. For shorter efforts I'd say 8-10 is fine. Everything else around 5.
Same way to improve any cardio performance. Time spent in zones. Mixture of low intensity and high intensity.
On the shorter work best to go as fast as you can for as long as you can.
Probably legit score. Just on a water rower.
Training will make it feel less terrible but still bad. You can lie on floor if you like. Eventually getting moving will help later.
Get the body warm and a good sweat on.
Good luck 👍🏻
@@CameronBuchan Thank you so much for your reply Cameron. I'll need to find out my C2 rower score now for sure. I figured something was squiffy with sensor or something.
Mixture of zones. So something like in different sessions do a 2km, do 100m, do a 50m hard, do 250m, do set paced 500m.
Is that about right over a 2-3 weeks after lifting?
I'll definitely get another one completed for my own curiosity once rehabbed my strength back from a recent injury.
@@michaelmcfadden396 no, different zones as in different intensities. More time at lower intensity then higher. Made a lot of videos talking about that too. Enjoy
@@CameronBuchan Thanks Cameron. I will dedicate my next "ahem" record attempt to you 😂
Here was me thinking I was a god-tier rower my first attempt lol. Super curious now tho.
Fastest I’ve seen is a 1:21, managed to hold a 1:25.9 for a 250m. Can barely keep sub 1:30 for a 500m, so impressive from Phil
I'm about this standard too. I'm a heavier guy so I can get a low average fir the first 300 to 350m but steady off fir the last 100-150. Impressive mate x
My best is 3:55 bit I've only just started and it was my only 500 ..just got a waterrower
Keep up the good work! #yamsquad
I hit a 1:34 500m at BW: 300lbs. Former D1 O-Lineman. First time ever rowing.
Good work!
Lowest split is a 1.09. 1.26.9 500m. Got a bit stuck on this and want to get lower as I hit the 60+ . Any advice Cam/Phil
Hopefully get the Phil Clapp erg advice video up some day! Like Phil said though, for the 500, power is really important!
Is fly-and-die the best way to do a 500m. Could he have saved the drop off if he started a bit slower? I don’t know, any thoughts?
Pretty much. The effort is short enough where you will essentially die at same time so you might aswell "bank" as much time as possible. Or at least rusts the theory!
@@CameronBuchan Thanks! Every day’s a school day!
I take about 2:20 for 500m
1:22.2 500m
Ouch that lactate
Amazing Phil 👌🏻👌🏻👌🏻👌🏻
I am also amazed by his feat, being a #MastersWomanAthlete who yesterday got her split down to 1:39 for the first time on a 1:00 test. I'm super-proud of that since I'm 56 and only 173 cm tall, ~63 kg. His rating and form on the first half of that piece is as gorgeous as is the strength and insanity of his near 1:00 splits. P.S. Your doggie is cute.
Whats’s the official/world standard drag factor?
In dragonboat, when we trained for the international race, all the tests were done at df 110. Curious to see if there is a universal setting for competition
There is no standard for the world or testing. Everyone has their own preferences essentially. You'll find different countries will specify different numbers but most revolve around 120-140
@@CameronBuchan thanks for the response! What’s your opinion on water rowers? The concept 2 at my school’s gym is out of commission.
I’m also wondering what a good goal is as someone who is just 2 years out of shape 🤣. At the moment, I find myself nauseous after 1k so I’ve only been working my way back 500m at a time. This is my first week of committing to rowing erg since I can’t paddle where I’m at but here is what I’ve been doing
Pyramid of 200, 400, 600x2, back down.
4x 500
Today was 1k and 2x 500m.
I was thinking I should aim for being able to run 2k without dying.
My current 500m is 1:33 and my 1k today was 3:20.
Our club is doing 500 tests today, thought i'd come here for some inspiration haha
Good luck!
I’d love to hear about his training methods! Thanks for the content
Hopefully can organise something soon! #yamsquad
Would love to know how his training program has changed
Looks like we might have to give the people what they want! #yamsquad
500 mg.
Just kidding 😂😂
What setting should I be setting my C2 at to try this? I currently set it at 10 to do my 5 minute blast before I do some weights in the gym. Thanks
I've made a few videos talking about the drag factor I recommend checking them out
I’m but a year into rowing seriously and my 500m pb is a 1:28.8. Haven’t gone for a serious 100m test yet but I did a 1:00 max watt test and hit close to 700 watts (1:26.2 average) (much room for improvement) but that was also in light of sustaining the full 1:00. My curiosity leads me to ask if anyone has ever achieved a sub 1:00 split.. obviously not for a full 500m or even a 100m but plainly has that pace ever been achieved?
what setting do people do for world record? 10? when i was in highschool the teacher told us the standard was 4 but idk i never see it mentioned with these machine records
I used 6 when rowing, back in the day
Thats mad. Im more of an endurance athlete, max watts being only like 590 but sub 7 2k
Any recommendations to get stronger? Is it just spam short intervals, weights, and protein?
To get higher watts you have to get stronger, there could be a little bit of technique but most likely the strength will be the biggest factor
I am learning how to row, and just as an observation, he only slides forward about a third of the way to his heels, rarely does he even reach half way there. That might up his stroke rate.
The goal is power, not length or efficiency; all micro distance records are accomplished through short, fast, powerful strokes.
What kind of resistance is this recorded with? I'm new to this and I'm wanting to give it a try but want to get a comparable result
I think would be good to watch the videos I've made talking about resistance as your result shouldn't really change much with the resistance on the machine. Generally the shorter the distance the higher resistance people would use. For example I believe Phil was around 160 for this video!
Stupid question here...
What damper setting do people use when going for world records? I find the hole drag factor a bit confusing...
I think 5-7 is the sweet spot. It’s all relative anyway.
wow - thats amazing rowing - my best is 1.35 for 500 and I nearly died !!
Any max out effort can be so hard!
Interesting to see that his first stroke is much longer, more upright but more compressed in the legs, than the rest of his piece.
Very interesting indeed! Just so much power!!
My fastest 500 was 1:17. If I knew how close I was I would have tried harder. That was 10 yrs ago now.
I think the difference between 117 and 110 may sound small but in reality I would compare it to the differences between 100m runner PBs. It may only be tenths of seconds but to get that extra needs outrageous amounts of work!
Is there a difrence between static or dynamic concept?
Yes quote a big one!
If a row 1:27 on the dynamic will I be faster or slower on static?
@@janezsink8936 probably slower
Can you tell us on what level the resistance was?
Is the concept 2 the best for the home gym? Or a water rower?
Whatever gets you using the machine more!
I rowed a log 80kmh down a river trying to get away from the hippo that ate my dog in Uganda. Went so fast log caught fire.
Now that sounds like an adventure!
In person 1:09 from my coach on video 1:04 from Brian Shaw.(I think that’s what he pulled or it might have been his average)
That's awesome!
Watch strongman Brian shaw on the rower splits are insane
Yeah Phil is around the same speeds as Shaw for the 100. Would be awesome to see him do the 500!
@@CameronBuchan brian shaw did 1min14 on the 500m
@@massimogiusti123 awesome! So about 4 splits slower than Phil?
@@CameronBuchan yes but they don 't show it on the display. On RUclips navy seal vs 4 × world strongest man. The 2 nd challange.
My PB in 2002 was 1.21.4 for 500m, my 200m at the same time was just over 31 seconds
I am 18, I only started rowing a week ago and personally I have set a few records on the 5 power setting,100m in 18.7 seconds and as well as that I have set a pr for 500m which is 1:47seconds, I would love to know if that is good or decent in any way, I am 83KGs and I am around 5'11"
I always have the damper to the highest it goes. Think about 190-200 drag. As I'm 16st I feel this suites me better and have been this way for over 20 years. I know for 2k it's normally set at about 130 drag for the pros. My question is could I benefit from reducing the drag.? I just feel like it's more difficult for me to catch the pull. A bit like riding downhill on a bike. What can you advise.?
Turn it down and rate higher
Oncewasdonka On 100m yes max drag is best (220-230 drag on my erg) but as the distance increases, you’re better off lowering the drag. I’m down to around 170 on a 300m and closer to 145-150 on a 500m vs 130 for normal rowing.
Could make so many videos talking about it. It's interesting talking to Phil about it too. It does make a difference, but I don't think it makes as much of a difference as people think
@@CameronBuchan I always wondered would increased stroke rate take more energy than the heavier drag. A bit like benching 10 x 100k or 20 x 50kg. If you know what I mean. As I've always just done it for fitness it's never been an issue I suppose.
@@Oncewasdonka You'd have to get used to pulling at 130 d.f. for a while but yes, it is going to be substantially better for max score on a 2k. You might want to acclimate to 160, 150, 140 first
My fastest 500m was 1:18.5 about 5 years ago (I was 41). I haven’t done it since. I thought I might die afterwards. I’ve been recently thinking about competing. My niece (20 years old) comes and works out with me and is a very strong rower. I’ve been thinking about getting her into some competitions. Then figured, if she’s going to do it, I might as well too. Neither of us have any formal training, on or off the water. We might enter our first competition in a couple of weeks at the 2023 Indoor National Championships in Atlantic City.
LOL your split is somewhere between professional rower - world record. Reading these YT comments is actually annoying me how full of shit this wholc omment section is.
I would be super interested in his training program or hearing from him about how he trains. I am turning 40 in a few months and I really enjoy lifting at the moment and getting strong. After so many years of 2k and long ergs I want a new fresh challenge. I am interested in entering the 2021 BRIC 500m race for the 40-49 bracket and want to have a goal to train for. #yamsquad
Sounds like an amazing goal to have! #yamsquad
I managed a 1:44 for 500 m without any training at the age of 49. So I could compete with a 99 year old. I guess I have my work cut out for me. But 1:10 is just ridiculous!
Whats the resistance level for a world record
Depends on your strengths and the record. Generally the shorter distance and the more powerful the athlete the higher the resistance
@@CameronBuchan I mean for the 500m. What resistance are are they using
@@CameronBuchan like if I wanted to go beat the record what resistance will I have to use
@@GrippysocksCC like I said, it depends on the athlete aswell. Generally for the shorter distances the athletes use higher resistance ie around 180
Any idea what drag factor is going on here? I figure it must be fairly high to hold that force.
Never mind I see 155 in the comments now.
I did 1min21.9 and I never train rowing machine but I do calisthenics (so I never train legs actually). Is it decent ?
It's quite good! Well done!
Out of interest, does Pinsent still hold the British 2,000m record? 5:42?
No, not anymore. I believe the British record is now 538 or 539. Set this year!
@@CameronBuchan Crazy stuff, really crazy.
awesome time. Quick question - can you have someone put their foot on the back of the rower? it looked like his buddy kept his foot on the bottom of the rail
Yes you can, as you can see. Just like the front is weighed down
My best is 1.28 ,I'm 49 years old and 5ft.9 . Height definitely helps for for longer pulls . What height is phil
It does help for the longer pulls for sure. Although I wouldn't say Phil is rowing his full length here!
He is 6ft 10 so still very tall but I've seen people your height go sub 120 "easily" too
Haven’t rowed in a long time, really want to get back into it.🤷🏻♂️
Did the 500m in 1:24 when I was 16 at the British Rowing Indoor Championships 2016, haven’t done anything like it since!
It's an easy one to get back into! Just have to find access to a machine!
@@CameronBuchan seems tough nowadays 🤣
Im going to video it tomorrow and try again
I got 1.29.9 for 500m but I was lightweight at the time. ... this is awesome such a powerful guy
My pr on 500m is 1.50, but i'm just starting, and 14
Congrats!
Wow! I assume that's with the resistance at 10..? (If it's the same as the ones at my gym...)
I think the drag factor was set around 155 which would be around 6 or 7 but heavily dependent on which erg it is!
Cheers! :-)
this was amazing!!
I agree! Phil is a savage!
I'd love to year about his different approach in training!
This is incredible! My record was 1:48 at 8th grade...I don't know how much can I do now :D
I've seen 0:30 splits on the monitor many times before, definitely isn't a 10:30 split appearing as 0:30 as the PM5 only shows up to a 3 digit split 🤷🏼♂️
That's a lot of yam right there!
Wow!! Power endurance
Incredible anaerobic threshold 🤮
Do you connect with concept2 logbook, i cant find him there?
I do not and neither does Phil
@@CameronBuchan Is there a reason why you don't? I'm 53, and I look at my rankings and see that I consistently rank in the top 10%..and to learn that a better rower like yourself doesn't use the logbook makes me wonder how many others don't use it. And, excellent performance on the Row'd Royalty comp. this year!
@@ukaserex I just never have. I actually only know one or two people that do. None of the people I know that train on teams use it so there are definitely a lot of people that don't use it! I wonder how many though!
Cam are you gonna go to Olympic trials in March?
Like I mentioned in the very first video this year about not training at Leander. The Olympics are not on the radar this year therefore no trialling for me. Doesn't mean I won't actually be there though ! 🤞
The only piece of equipment that comes close to pushing my cardio so hard as the rower, is the assault bike. This time is insane for the 500m row.
I can agree with that!! Another lovely machine 😂
My PB is 1:28, I couldn't imagine what it would take to shave 18 seconds off.
I got 1:19 for 500m at 134kg a year ago I think my 1000m was 3min 12sec -and my 10k was 42min I think
Do you think you could go faster this year? Some good times there!! #yamsquad
My lowest split= 1.29
Lowest split ever is like 1. 12
Also congrats as I keep seeing u go up 0.1k each video
Hey Mitch! Phil is just outrageous!
The last few videos have been bangers - really helps with that. Aswell as having the backing of the yamsquad!
@@CameronBuchan always #yamsquad
wild
Jesus I tried out a 500m for the first time the other day and I got a 1:30 bang on. This guy just did 20 seconds faster that's insane.
My quads hurt just watching
Wow!
First day of rowing I did 500 in 2:05. Can't wait to improve on this.
Good luck!
@@CameronBuchan thank you!
I'm coming for you Phil. Just set a 1.12
Personally my fastest speed is 1:28 (i'm 14) but my coach is 21 and during a 100m i saw him go down to 1:08... but compared to this man it's nothing..
My 500m is 1:41, is your 500m under 1:20 ?
Is Phil Clap strategy the best for you ? Do you think he could get under 1:10 by go slower at the beginning to not die at 1:21 in the last couple of strokes ?
My 500? Yes it is under 120. There is a reason Phil used that strategy, not sure if it'd work for me! It's only a minute and can't really sprint the last section because you're already sprinting so I don't think any other approach would be better!
Cameron Buchan so its like a really good rowee strategy ? I suppose that i shouldn’t use it to row 1:40..
Samuel Strong i’m in club since September. And i’m J15
I can't tell where the resistance setting is.
Insane!!!!!!!
my 500 is 1.40.3 I benn training for 5 months I think but tomorrow I will go to Poland for 500 I am scared