Concept2 Forum

13.2 4 x 1000m / 3min rest – Slightly longer reps that the session in week 9 (or the optional session last week), but also the rest time is increased by a minute. Try to go for the same pace you managed in week 9, and your increased fitness should see you do a fast last rep! Target 1:58.7 from week ...

13.1 10000m – Again, try to improve on your average pace from the 10000m row last week. To ensure you are never in danger of not completing a session, set out at the same pace you achieved last time for the first three quarters or so of the row, and only then begin to speed up gradually. Was focused...

12.2 4 x 1500m / 3min rest – If you did this as the optional session last week, go for the same pacing plan again. If you’ve not done it since week 8, see the description for how to pace it last week. Target pace 2:09.9 Doing that after lunch was a bad idea :( Maybe in how you felt, but not in perf...

12.2 4 x 1500m / 3min rest – If you did this as the optional session last week, go for the same pacing plan again. If you’ve not done it since week 8, see the description for how to pace it last week. Target pace 2:09.9 Doing that after lunch was a bad idea :( Time Meters Pace Watts Cal/Hr S/M HR 25...

12.1 10000m – For the first time in the training plan you aren’t increasing the distance on these sessions any more, what a relief! You’ll be sticking to this distance for another 3 weeks too. Each time aim to improve on the average pace slightly, even if only by a tenth of a second. Found a little ...

11.3 8000m – You’re up to a full program of work now, especially if you’re doing one or two of the optional sessions each week. If you don’t want to row too hard on this session, use a rate restriction to limit yourself. Limit yourself to a maximum rate of 2 or 3 lower than you would normally for th...

11.2 8 x 500m / 2min rest – An extra rep this week on your 500m intervals. This is a great session for working on your basic speed, and very good for preparing you to row the golden distance, 2000m. Aim for the same pace you managed back in week 7 on the first 7 reps, and then faster for the final r...

4.2 3 x 1000m / 3min rest – A new interval session now, working around the same intensity as the 6 x 500m session you did in week 1 (and perhaps as an optional session last week). Try for the same pace you did for that session in week 1. My week on 6x5 was 2:04.7, the optional one on 3.5 I absolute...

11.1. 10000m – You should feel very good about yourself after this one. Double the distance of your first session back in week 1. Time Meters Pace Watts Cal/Hr S/M HR 49:02.3 10,000m 2:27.1 110 678 19 147 9:46.2 2,000m 2:26.5 111 682 19 144 9:40.0 4,000m 2:25.0 115 695 20 147 9:47.5 6,000m 2:26.8 11...

10.3 8000m – While the second steady distance sessions are a little shorter than the first each week, aim to row the first 6000m at the same pace as the earlier row, and then gradually speed up to the end, known as “negative splitting”. All of the pace gains from the last several weeks vanished. I g...

Got week 10 going. Pace on the distance piece is still off a little bit from a week or 2 ago. Pushed hard on the 3x2000 though to beat previous pace. 10.1 9500m – Have a look back through your training diary and see how the pace and rate of these single distance rows has been progressing. You should...

mitchel674 wrote: ↑

October 25th, 2024, 7:48 pm

Sadly, my house flooded with Hurricane Milton. I did manage to save the C2, but I've no place to set it up right now. BPP is on pause until I can clear some space.

I will continue to monitor this thread for inspiration!

So sorry to hear that. Hope things get back to normal quickly!

9.3. 8000m – Don’t forget your main aim is always to work on technique. Periodically have a look back in the technique section of this guide to make sure you’re not picking up any bad habits. Time Meters Pace Watts Cal/Hr S/M HR 37:47.4 8,000m 2:21.7 123 723 22 141 7:30.4 1,600m 2:20.7 126 731 22 12...

I couldn't do the same pace - it felt too easy. This was by far the best I have felt on a row to date. A full 1.5 seconds better than my second 5500m last week. I had a 5000m a few weeks ago that I came in at 2:20.0 but I absolutely gave it everything on my last interval on that one. Felt like I co...

9.2 4 x 800m / 2min rest – Week 5 was the last time you did this session, a full month ago. Look back in your training diary and the pace you did then will probably seem like an easy target now. Don’t get too ambitious yet though. If you really feel you’ve come a long way over the past 4 weeks, aim ...