split for 2k based off 12k

[madmuppet006]

hi guys ..

noob from nz here .. 183cm 104kg 51ys old here ..

started rowing erg at the gym because the wife was doing a biggest loser and she wanted company while working out ..

Its the only exercise I get .. at the moment I'm trying to row 6 days a week 12 or 2x6k @ 2:11.5 .. stroke has come down slighty from 21 to 18 ~ 19 .. hr varies between 110 and 148 according to my fitbit checked after I finish rowing ..

I have'nt tried a 2k speed run yet so am wondering what kind of split / stroke rate I should aim for .. any advice appreciated

[hjs]

Almost impossible to give an idea.

If that 12k was at max speed, you could have an idea, but thats obviously not so.

Ratingwise for a 2k, aim for 30 spm as a minimum. Simply give one a go, that will give you an idea. Start out at 2.00, if it feels easy speed up half way. Don,t start much faster.

Doing a short fast row is very different from doing a long aerobic piece. Expect it to be unpleasant. If its not you are far from your max.

[Dangerscouse]

As Henry has commented, there is no way of knowing what pace to aim for until you give it a go. Have you done any other distances as fast as you feel able to?

There is a world of difference between 2 x 6k and a 2k, if you are really giving it your all so be prepared!!

[bisqeet]

.... Expect it to be unpleasant...

well, thats one way to descibe it...

[hjs]

.... Expect it to be unpleasant...

well, thats one way to descibe it...

If you never done it before, it can be a cold shower... but a bit later it can make you feel good about the effort you did put in!

[bisqeet]

im a wimp - dont think i've ever done a full out 2k :/

[hjs]

im a wimp - dont think i've ever done a full out 2k :/

A guy once told me after his first, and only, 2k race.

I now know what hell is, its rowing a 2k and when the meters are on zero, it switched back to 2k

[Anth_F]

im a wimp

At least you're man enough to admit it

[jamesg]

I haven't tried a 2k speed run yet so am wondering what kind of split / stroke rate I should aim for .. any advice appreciated

It's better to have two data points, one faster and one slower than the 2k.

Your 12k was at about 155Watt. To get a second data point, simple but deadly is a 500m test. You should be able to do this at something over 300W and the 2k a day or two later at 35-40% slower in Watts.

The 500 is short but still long enough to show up the need for endurance, without which a 2k has little point, since that's what it tests.

[madmuppet006]

thanks for the help so far .. going to try knock one out this afternoon after work ..

my goal is to try 2k @ rate 27 .. 230 watts 1:55 split and see where I fail .. after that maybe you guys can give me some more advice based on my results ..

al.

[Ombrax]

As a head's up, a 1k is way, way easier than a 2k. At least it is for me.

Don't go out too fast - you'll definitely pay the price in the 2nd half.

Good Luck

[Anth_F]

If you're really doing it properly expect around 1250m for things to start and get really bad. It did for me, then you just have to block out the pain and hang on with all your might until the finish. You can suprise yourself by digging deep even though you think you can't. It's all in the mind!!!!

[madmuppet006]

7:47.7 @ 27 spm .. average split was 1:56.9 .. the last split was 1:48.0 ..

I managed to keep the stroke rate fairly consistent .. but couldnt maintain the pace .. that dropped fairly quickly within 500 ~ 700m ..

any advice on how to improve welcome ..

al.

[MartinSH4321]

7:47.7 @ 27 spm .. average split was 1:56.9 .. the last split was 1:48.0 ..

I managed to keep the stroke rate fairly consistent .. but couldnt maintain the pace .. that dropped fairly quickly within 500 ~ 700m ..

any advice on how to improve welcome ..

al.

To improve your 2k in the long run you have to improve your aerobic fitness, many long (10k and longer), but not hard sessions, and 1-2 hard sessions per week.
For fast improvements you can have a look at the Pete plan (1x short interval, 1x long interval, 1x fast distance per week, plus up to 3 slow SS sessions). You'll get fast results, but it's very demanding.

[Ombrax]

any advice on how to improve welcome ..

https://thepeteplan.wordpress.com/the-pete-plan/

http://www.row2k.com/features/391/Mike- ... avy-SEALS/

https://www.concept2.com/indoor-rowers/ ... -resources

Enjoy