Concept2 Forum

If you have time for only 10k a session I would do 3x week: 2x 10k Ss at 70% hr max +a 10k Rate 20 Max.
And 2-3x long intervals:
3x2k rates 22/24/26(going up in weeks) ;
8x1500meters at rate 26 and goal 10k pace
And/or 10x1k with 1:00 rest at rate 22-24 ish and max pressure.

Hello Guys, Thanks for all the replies! I agree that my main challenge is to increase my endurance. I thought that it's important to also train speed and lactate torerance, therefore the intervall training, but you're right, even with warmup and cooldown I would only make about 35k per week, so I h...

All rather odd, certainly. A joke, perhaps, yet without the slightest hint of comedy. Just weirdness. And glossy equipment. Still, we may be sure that Leo remains a formidable athlete. In another post he mentions deadlifting 507lbs for 20 reps and 400lbs for 50 reps. Yes and I Can deadlift a car fo...

To be fair, this makes me suspicious even about that 1:10.5 500m piece.

I did a prep at rate 22 + race pace at 250 to go averaged 1:44.5 or 6:58.2(average rate was 22, First 3 500 at 21 and last at 26), What do you think is a good target for tomorrow's test?

When my 2k was 6:35 at rate 32 I did 8x3:00 on 3:00 off at 1:41.3 same rate and also I used to do 4x3000/3:00 rest at 1:51.3 rate 22/23 so I guess am around 6:26

Well I have the one I posted but I feel 1:35 and 1:36 are possibly a bit too ambitious

Today I did 4x3000m on 3:00 rest at 1:49.7 rate capped at 22. I think I could go for 1:37 on my 2k, any considerations based on today's effort?

Will try but I have trouble mantain stroke power at higher rates, any way to io the stroke rate with the same techno?

For 6x3'on 3'off I went 1:39 at rate 29 and for 12x3 on 3off I went 1:42 rate 28. The rate caps made it quite difficult and these are the first intervals After winter season. I can go around 1:47-49 for 10k and my max watts are 900.
For the 2k I rate 32-34

13k ut1 plus weights

I think you Can do it. You say it's not a matter of mental strenght, I say it's a matter of a mental block. It took 6 months to go from 7:04 to 7:02.x but only 2 to get from 6:57 to 6:47.9. btw 2:01-2:04 it's too hard for ss SS should be at 1.5-2.0 mmol concentration of lactic acid in your blood whi...

I'm probably late but I'll add my goals: 2k:mid to low 6:20's(currently in the low 6:30's possibly high 6:20's);6k:between 20:30 and 21:00(current is 21:19.3).
Maybe it's a bit too ambitious but I'll train adeguately ( )

Hjs is right, marius is a beast but sub6 guys are pulling 1:48's at that rate and Low intensity for hours everyday

Do you think that getting longer intervals each time May help for 2k fitness? So I will have the same or more rest and get to 300 then 400 then 500.