Concept2 Forum

So I did an 8x500 workout with about 3 minutes of rest in between the 500s (I needed a bathroom break after one of them, so my rest time increased there...), the second serious erg workout I've attempted since starting to transition from purely strength training over the past two months or so, and was pleasantly surprised at my times. I averaged a 1:33.95 over the 8, with all of the splits generally being within a half second range of each other.<br /><br />My question is, what kind of a 2k time can I expect with these 500 splits? I know that they may be a little low because of my new strength, but if I were to try a 2k this week, what could I expect?

A better predictor of 2K time using the 8x500m session is with a rest of 1:30 rather than 3:00<br /><br />I would estimate a 2K time of 6:28-6:30 going by your 8x500m with 3:00 min rest.<br /><br />I am a strong believer that the rest period of a given interval should be no longer than the length of the active part. Other people will disagree with this though.<br /><br />Sir Pirate

OK, that sounds about right. My PB right now is a 6:21, but then again, I haven't erged done any cardio seriously for about a month and a half. In a few more weeks, I'm sure I should be able to get my time down to about my PB, or perhaps lower. We shall see.

For me, to know I'm in 6:20 shape I'd want to be doing 8 x 500m in 1:32 average. I'm always about 3sec faster pace for 8x500m (with a similar rest to yours) than a 2k. But it's not a good predictor, and people's strengths at this type of workout are very different. A better indicator I think is 4 x 1000m (5min rest between). For me, any pace I can do for that, I can at least match in a 2k.<br /><br />Pete

<!--QuoteBegin-Pete Marston+Jul 25 2005, 02:36 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Jul 25 2005, 02:36 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->For me, to know I'm in 6:20 shape I'd want to be doing 8 x 500m in 1:32 average. I'm always about 3sec faster pace for 8x500m (with a similar rest to yours) than a 2k. But it's not a good predictor, and people's strengths at this type of workout are very different. A better indicator I think is 4 x 1000m (5min rest between). For me, any pace I can do for that, I can at least match in a 2k.<br /><br />Pete <br /> </td></tr></table><br />OK, sounds good. I think for my high intensity workouts, I'll start doing 4x1k then, instead of 8x500.