Concept2 Forum

Nice to see you making progress again. That's a happy sounding post. WHAT PACE and/or what is your personal max heart rate & the heart rate you use for your steady state ? What were the changes you made to your SS (duration? split?) and to your the harder workouts ? --- I'm 33, so in theory my max ...

Wanted to thank everyone in this thread — after 2+ months of plateau, rowed a 7:19.3 today!

Thanks, everyone — I'm going to try: Increase my watts/rate ratio, per @jamesg's post — I honestly had never even looked at this before, and didn't realize my watts/stroke was much lower than optimal. Back off doing a time trial every other week, as many people suggested — working instead to either ...

Thanks @MPx, Thanks @btlifter

@jamesg, for steady state, I'm typically around 23–25 SPM. My last 2k was 33 SPM. At 7:25.4 = 1:51.3/500m, that's 254 watts, so if I understand correctly, I'm short of your 10x rule. It should be more like 25 SPM to produce that pace?

I'm trying to break a 7:20 2k, and have been hovering around 7:22–7:25 for a couple months. My weekly programming is: Monday: Alternate 2k time trial, or 5k tempo (every other week) Tuesday: 10k steady state Wednesday: 5x500 intervals, with 3:00 rest Thursday: 10k steady state Friday: 5k steady stat...