Concept2 Forum

Made it! 6:58.9 today & super pleased.
I wasn’t really as prepared as I’d have liked with Level1 (eg. 8x500) and 2 (eg. 4x2k) intervals. Been slacking a bit & substituting with Level4 (rate based paces 16-24)). Those were going very well though so thought I’d give it a go!
WG

Thanks & keep at it guys, results will come! My routine has been pretty full-on but starting steady & building small improvements each week, Wolverine based: Sat: L1 - 8x500 or 4x1k Sun: L4: 60’ (or 2x30’) Mon: L3 ints eg 12x1k Tue: easier day, 40’ L4 lower av Wed: L2: 4x2k Thu: L4 ints 5x10’ Fri: L...

Good progress to report, 2k TT in 7:09.2 today, 8 weeks after 7:24.9 and 16 weeks after getting stuck into a decent regime. Happy and, whilst gains are getting tougher, sub7 by 2021 still the goal! WG

Interesting, but difficult and super complex to get clear answers I suspect.
I’d suggest trying to get stroke rate / length / weight and height data from some of the WR holders in various 18-45 (say) HWT and LWT age cats to start with.
Guy

For a “typical race/event warm-up”*: 800m at Goal Pace plus 1 (GP+1) 600 @ GP 400 @ GP-1 200 @ GP-2 has felt about right for me (my original source Mike Caviston way back). *if you have better control of circumstances (eg solo effort in gym) then end your warm-up with some GP+1 to GP+2 stuff & get g...

Nice target. I’m on the same journey but starting from a bit further back & aiming for pre-Xmas! That said I’ve progressed from 7:40 to 7:24 over last 8 weeks & getting a lot fitter. Benchmarks for me (from experience 15 yrs ago) for sub 7 are: 8x500/3’ rec average 1:42ish (current 1:48) 4x1k/5’ rec...