Final answer:
To establish a base pace for a 500 m split time on a rower, an individual should use the rowing machine to row at a sustainable pace and record the average time for each 500 m split during the effort. The provided method with the bike path is not applicable to rowing.
Step-by-step explanation:
To establish a Base pace for a 500 m split time on the rower, one would typically follow a procedure that includes finding an ideal location for testing, such as a gentle, paved slope. This scenario, however, seems to be describing a procedure more suitable for cycling rather than rowing. In rowing, to find a base pace for a 500 m split, one would start by warming up on the rowing machine, then rowing a set distance at a sustainable effort and recording the time taken to complete that distance. The base pace is the average time taken to row each 500 m split during that sustained effort. A gentle slope or biking path would not be applicable to rowing. Nevertheless, here's a general approach for rowing:
- Perform a warm-up on the rowing machine.
- Row at a comfortable yet steady pace that you feel you can maintain for a prolonged period.
- Monitor the rowing machine's display for your 500 m split times.
- Continue to maintain this pace for a set duration or distance to ensure consistency.
- Take note of the average split time; this is your base pace.
It's crucial to remember that your base pace should feel manageable and sustainable, particularly for longer workouts or endurance rowing sessions. Regularly assessing and adjusting your base pace as your fitness level changes is recommended.