Concept2 Forum

I did a 2k at the Atlanta Erg sprints last week. First ever 2k. For reference I'm 56, 185 lbs and brand new to rowing as of last fall. When I started rowing back in the fall I wanted to go sub 8. Once I actually started training (first with the Beginner Pete Plan and then crossing over to the Wolve...

I did a 2k at the Atlanta Erg sprints last week. First ever 2k. For reference I'm 56, 185 lbs and brand new to rowing as of last fall. When I started rowing back in the fall I wanted to go sub 8. Once I actually started training (first with the Beginner Pete Plan and then crossing over to the Wolve...

I did a 2k at the Atlanta Erg sprints last week. First ever 2k. For reference I'm 56, 185 lbs and brand new to rowing as of last fall. When I started rowing back in the fall I wanted to go sub 8. Once I actually started training (first with the Beginner Pete Plan and then crossing over to the Wolver...

I found this in the wp-notes doc: Mike Caviston - 18 Sep - 11:46:09 PM Tracy, FYI, I've modified that guideline a little bit. I suggest a reasonable beginning Level 2 pace would be 2K * 1.083, and a reasonable pace for a continuous 12K would be 2K * 1.156. So someone with an 8:00 2K would attempt a ...

Time to switch gears for a month or two. The BPP was great for building up a foundation. I'm making the jump to the rowalong 2k plan which was build around the Pete Plan. Goal is to go sub 8 at a couple of upcoming 2k erg events.... Good luck with it and let us know how it goes. Its still early day...

Time to switch gears for a month or two. The BPP was great for building up a foundation. I'm making the jump to the rowalong 2k plan which was build around the Pete Plan. Goal is to go sub 8 at a couple of upcoming 2k erg events.... (I wish i didn't start rowing this late... i might barely make col...

Time to switch gears for a month or two. The BPP was great for building up a foundation. I'm making the jump to the rowalong 2k plan which was build around the Pete Plan. Goal is to go sub 8 at a couple of upcoming 2k erg events....

13.3 2 x 15min / 2min rest – Go for the same pace you achieved on the 3 x 10min last week, and remember to try to make the second rep slightly faster than the first. 2:27 target - just a bit but negative split the intervals and kept my heart rate where I wanted it. Time Meters Pace Watts Cal/Hr S/M ...

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...