Concept2 Forum

Caula,

Thank you so much for the help! for the Intensity = 85-90% of 2K reference pace. How do i go about calculating the target split? can I based it off of a 6k?

Totally confused...I DONT understand what the difference between L4 and L3 pace work. L4= SS @ 16-22, 140-160 hr? Examples being 3x30, 100min erg...ect ect L3= is steady state too? but continues? such as a 60min erg? Isnt this the same as L4? What the difference in how much you should be pulling on ...

Sheehc Thank you for all the workouts, I already tried out the 20x140 on 20 off. Great workout! Thanks again!

What's more efficient doing 6xday training period is it better to do one L1 and one 6k pace work like 10x3min 30 sec rest or doing two 6k pace type training intervals in achieving a faster 6k. Also anyone have any good 6k pace workouts or around 6k zone training?

Thanks

Thank you James for the advice i really appreciate it. Question on 6k pace kind of work. I intend on performing my 6ks at around 30spm-31spm when conditioned. At this point right now, I'm having trouble tackling higher rates on my 6k pace 2x5k work. I usually sit around a 26 just to build an Areobic...

For the past 2 months i have been doing my Steady states anywhere from 45mins-90mins at below a 20spm, with one 6k type endurance erg and a speed workout 8x500 or something every other week. I have been trying to build a base but now i want to move what i gained in base SS speed to aerobic threshold...

Thank you both for the responses. I didn't 2k test at all this spring so I dont have any good indicators of my potential right now. I haven't done many pieces on the erg since the spring either mostly SS or endurance work. Ranger for the 60'r20 at 156, would this be 60 minutes at a rate of 20spm wit...

http://www.concept2.com/forums/wolverine_plan.htm So can anyone explain to be the correlation of L4 pace chart and a predicted 2k time? For example how long at a 18SPM SS last and what split should i be able to hold to for example break 6:40? All SS should be under 160hear rate as well? To my knowle...

Yeah im on day 8 of rest right now. I think i'll do a moderate SS tomorrow and go from there. Since my coach hasn't responded to my messages yet.

Ya idk whos bright idea it was to put an L2 workout on Wednesday and then Friday. Really smart right paul? haha.

I'm 20 years old. Doing L2s on monday, SS 90-120 tuesday/moderate weights, L1 wednesday, SS 90-120 min and weights thursday, L1 Friday, saturday 45 SS and endurance weights. If i have to get more detailed about the work i will. School may have effected me a little bit but kind of think of it...my sc...

i assume i will have to ease myself back into rowing after the break? How long do i wait before i should attempt LeveL 1 and 2 type of workouts?

The past 2-3 weeks i have been unable to do the amount of normal training routines i have been used to doing for over 2 years now. 2x a week im doing long steady state ergs which im unable to hold the splits i should be holding (had been holding) this summer i would be holding around 1:59 for my SS ...

so do you use it while you're rowing? Or before you workout? if so before a high intensity erg piece or used before steady state?

rowed a marathon today. pr'd on in it with a 2:05.8 split 42,195 meters 2 hours and 57minutes.

very pleased since im 5'9 155lbs!

i did a 185 clean last year i wanted 200+ but it was spring so it didnt matter anymore. i would love to pull up my other stats but some asshole used my laptop as a table for a water. 4 months of recording down every single watt pulled/split and lifts gone. i really wish i just emailed myself it and ...