Running 400 or 800 meters rowing sub distance ratio?

10-27-2004, 01:16 PM

If a WOD calls for a 400 or 800 meter run, do you row for 400 or 800 meters? If you can't run in your gym that is. Or is it all time based ? However long it takes you to run 400 or 800 meters is how long you should row?

Also when running outside how do you measure distance for 400 or 800 meters? I thought of getting a GPS, but there expensive. 5k or 10k is easy to distance I can just look at the street number signs ( twenty blocks= 1 mile). I need suggestions for distancing the short 400 or 800 meters sprints.

10-27-2004, 01:50 PM

I've got the same question. My weightroom doesn't even have a rower, so I figure I could just jump rope for a comparable duration and intensity. Any advice for us?

Larry Cook · 10-27-2004, 02:06 PM

When I sub rope jumping for running, I actually use a set number of jumps (200 jumps = 400m for me). Sometimes I'm feeling pretty good and can do them fairly quickly, sometimes not. I think that having a number to do is better than a time. For instance in today's WOD it took me longer and longer and to do the 400m run. If I was just subbing 2 mins of jump rope, it wouldn't be quite the same.

On the C2, a 1:1 conversion on the distance seems to be the norm here.

Jason Carey · 10-27-2004, 02:35 PM

I use a 5:4 ratio for C2:running (i.e. row 500m = run 400m), simply because my standard times and perceived output are comparable at this level.

i agree with Larry on the jump rope alternative - pick an appropriate number and stick with it. I think the alternative standard for rowing is 1 Sumo Deadlift High Pull (45 lb) per 10 meters of rowing. So 50 SDLHP @ 45# = 500m row. Double check this with someone more knowledgeable.

Joseph - if the ratio is 20 blocks to the mile where you live, you could estimate the 400m (roughly 1/4 mile) as 5 blocks. Also, some of the commercial mapping programs (e.g. Streets & Trips) have distance estimation tools. They're not terribly accurate, but can give you a ballpark number.

10-27-2004, 07:17 PM

I do my 400/800m in the back yard now; moved to acreage. I've had to estimate by pacing what I think is 200 metre-long steps, but it'll do.

Before we moved, I just did something similar for the amount of time I thought 400m would take me; I chose running up/down the internal stair case - only 1 floor, so it was about 10 trips = 400m.

I kinda miss the stair running (no stairs now, but a big back yard), but it was a killer on my knees.

The general idea is to pick something, that with similar intensity, you can do in a similar time period.

10-27-2004, 09:53 PM

Ok guys, another question if you do the 400 or 800 meter on the C2, what level of intensity to you set it too?

Larry Lindenman · 10-28-2004, 05:41 AM

I borrowed a one of those measuring wheels, started at my driveway and walked off 200m, there and back is 400m. You could also use your car odometer. The usual sub is time based. So if it takes you 50 seconds to sprint 400m any sub activity should last 50 sec or so.

Brian McCarrie · 10-28-2004, 09:10 AM

If 20 blocks = 1 mile

then 10 blocks is about 800m

and 5 blocks is about 400m

Ross Hunt · 10-28-2004, 09:19 AM

Running is faster than rowing. The record for the 2000 meter erg sprint at 5:37. This is frickin' incredible :crazy:, but the mile and 1600 meter times are now WELL under FOUR minutes. Similarly, the 400 meter dash record is under three quarters of a minute. To do a 40-second 400 meter row, you would have to hold an average 50-second 500 meter split for 400 meters.

Ron Nelson · 10-28-2004, 09:41 AM

I think what Ross is saying is you can trade row for run at a 1:1 ratio. Although running may be faster for some, it's the opposite for me because I tend to go all out on rows, whereas I tend to hover around 7-8 mph on runs. I also don't sub so much anymore as rows really take it out of me!
Moral of the story: To each, his own as long as it gets you there!

10-27-2004, 01:16 PM	#1
Joseph Blaire Profile: Posts: n/a	If a WOD calls for a 400 or 800 meter run, do you row for 400 or 800 meters? If you can't run in your gym that is. Or is it all time based ? However long it takes you to run 400 or 800 meters is how long you should row? Also when running outside how do you measure distance for 400 or 800 meters? I thought of getting a GPS, but there expensive. 5k or 10k is easy to distance I can just look at the street number signs ( twenty blocks= 1 mile). I need suggestions for distancing the short 400 or 800 meters sprints.
Joseph Blaire Profile: Posts: n/a

10-27-2004, 01:50 PM	#2
Matt O'Donnell Profile: Posts: n/a	I've got the same question. My weightroom doesn't even have a rower, so I figure I could just jump rope for a comparable duration and intensity. Any advice for us?
Matt O'Donnell Profile: Posts: n/a

10-27-2004, 07:17 PM	#5
Pat Janes Profile: Posts: n/a	I do my 400/800m in the back yard now; moved to acreage. I've had to estimate by pacing what I think is 200 metre-long steps, but it'll do. Before we moved, I just did something similar for the amount of time I thought 400m would take me; I chose running up/down the internal stair case - only 1 floor, so it was about 10 trips = 400m. I kinda miss the stair running (no stairs now, but a big back yard), but it was a killer on my knees. The general idea is to pick something, that with similar intensity, you can do in a similar time period.
Pat Janes Profile: Posts: n/a

10-27-2004, 09:53 PM	#6
Joseph Blaire Profile: Posts: n/a	Ok guys, another question if you do the 400 or 800 meter on the C2, what level of intensity to you set it too?
Joseph Blaire Profile: Posts: n/a

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10-27-2004, 02:06 PM	#3
Larry Cook Affiliate Profile: Join Date: Jan 2004 Location: Cheshire CT Posts: 243	When I sub rope jumping for running, I actually use a set number of jumps (200 jumps = 400m for me). Sometimes I'm feeling pretty good and can do them fairly quickly, sometimes not. I think that having a number to do is better than a time. For instance in today's WOD it took me longer and longer and to do the 400m run. If I was just subbing 2 mins of jump rope, it wouldn't be quite the same. On the C2, a 1:1 conversion on the distance seems to be the norm here.

10-27-2004, 02:35 PM	#4
Jason Carey Member Profile: Join Date: Jun 2004 Location: Phoenix AZ Posts: 80	I use a 5:4 ratio for C2:running (i.e. row 500m = run 400m), simply because my standard times and perceived output are comparable at this level. i agree with Larry on the jump rope alternative - pick an appropriate number and stick with it. I think the alternative standard for rowing is 1 Sumo Deadlift High Pull (45 lb) per 10 meters of rowing. So 50 SDLHP @ 45# = 500m row. Double check this with someone more knowledgeable. Joseph - if the ratio is 20 blocks to the mile where you live, you could estimate the 400m (roughly 1/4 mile) as 5 blocks. Also, some of the commercial mapping programs (e.g. Streets & Trips) have distance estimation tools. They're not terribly accurate, but can give you a ballpark number.

10-28-2004, 05:41 AM	#7
Larry Lindenman Affiliate Profile: Join Date: Jul 2003 Location: Chicago Illinois Posts: 2,769	I borrowed a one of those measuring wheels, started at my driveway and walked off 200m, there and back is 400m. You could also use your car odometer. The usual sub is time based. So if it takes you 50 seconds to sprint 400m any sub activity should last 50 sec or so.

10-28-2004, 09:10 AM	#8
Brian McCarrie Member Profile: Join Date: Sep 2004 Location: Colorado Springs Colorado Posts: 115	If 20 blocks = 1 mile then 10 blocks is about 800m and 5 blocks is about 400m

10-28-2004, 09:19 AM	#9
Ross Hunt Member Profile: Join Date: Jan 2004 Location: Annapolis MD Posts: 838	Running is faster than rowing. The record for the 2000 meter erg sprint at 5:37. This is frickin' incredible :crazy:, but the mile and 1600 meter times are now WELL under FOUR minutes. Similarly, the 400 meter dash record is under three quarters of a minute. To do a 40-second 400 meter row, you would have to hold an average 50-second 500 meter split for 400 meters.

10-28-2004, 09:41 AM	#10
Ron Nelson Banned Profile: Join Date: Jun 2004 Location: Anaheim CA Posts: 1,199	I think what Ross is saying is you can trade row for run at a 1:1 ratio. Although running may be faster for some, it's the opposite for me because I tend to go all out on rows, whereas I tend to hover around 7-8 mph on runs. I also don't sub so much anymore as rows really take it out of me! Moral of the story: To each, his own as long as it gets you there!