New Personal Best! Brag About That New Pb!

[Dangerscouse]

I did another 2000m today, after two days off and was able to improve on my previous best (7:27) and got down to 7:23

Well done, that's a great improvement in a short period of time.

You can just press the units button too, to get to different metrics instead of watts, but watts is a good enough display to use if that suits you.

I was one of very few who seriously used the gym rower when I didn't have my own, as most people use it as a warm up, using terrible form.

[WIghtsculler]

Thank you. My main goal is weight loss really, so I thought rowing would be a good cardio, but now I've gotten into it, I do want to improve my times as much as I can. And yeah I've been only focusing on 2k and 5k right now, I might do a 10k sometime, but there's also only one rowing machine in my gym, so I feel a bit awkward taking it for a long time (although cause it's like the loudest thing in there). I'll try post some of the info that the screen gives me tomorrow, I haven't really looked at all the options yet, I mostly know how to set up the 2k and 5k and change the display to one that tells me the estimated time at my current pace.

Thanks for the youtube video suggestions I'll check them out as well, and I saw in the FAQs there are a couple different training plans I could look into as well.

Thanks for all the extra information and well done on today's 2k pb as well. There cannot be too many people who want to lose 20kgs of weight and can pull a 7.23 2k erg!

If you want to improve your times for 2000m it might be worth getting used to using the 500m split time (press the units button until you get there). The reason being that as you get used to the splits it gets quite easy to convert 500m splits to the distance you are rowing. For example a 2.00 minute split for 500m will give you and 8 minute 2k. 1.45 will give you a 7 minute 2k, which might be a target of yours in a month or two!! Your 7.23 is about 1.51 split. If you went off at 1.48 or lower it would probably get pretty tough after 4 or 5 minutes!

I can understand the challenge of long rows when you are using the only machine in your gym, and not wanting to hog the rower. If the the goals to improve the 2k and 5k times remain priorities, you might be able to do a steady 16 minutes as a warm up at the beginning of your session in the gym (Aim for 3800m or even a bit less), and then if you want to do a bit more cardio straight away, get on a treadmill, bike or cross trainer to continue a low intensity cardio workout. Alternatively do another row at the end of your session as well.

You will see references to UT2 training (low intensity training) which is really beneficial for your cardio vascular fitness. It should be at between 60 to 70 % of your max heart rate (or some calculate it as 60 - 70% of heart rate range which gives a higher range to work in. It seems ridiculously easy to begin with, but you are working at a rate which you should be able to continue at for over an hour, and you should still be able to carry on a conversation easily. Let me give you an example of how gentle and easy it should feel........

If I am really pushing on a 2k ergo test I would be doing splits of about 1 min 41 for 500m in order to get a time of 6.44. I might be rating about 30 strokes per minute for that.. I also do quite a lot of work in the 1.50s in terms of splits. This is medium intensity. For the low intensity stuff I am working at a split of over 2.03. That will keep my HR below 140 bpm. It seems very easy indeed. Ideally these workouts want to be 30 mins plus. Preferably an hour in order to get the full benefit.

If you are aiming for proper UT2 training, your splits would probably be in the region of 2.10 to 2.15 per 500m. The good thing about the UT2 is toy can do it for an hour and will therefore be able to burn a considerable number of calories in a single session and that is going to lead to weight loss.

There is nothing wrong with doing a single UT2 session on rower, bike and treadmill. In fact breaking it up into 3x 15 min blocks on each machine is very appealing. Just make sure it is low intensity. On the rower that probably means splits of 2.15. On the bike or other machines you might be able to get a HR reading from the handles....?... If you find yourself getting serious, I certainly recommend getting a HR monitor. It has been a revelation for me.

I hope some of this is helpful. Good luck. Any questions, just ask. This forum is a mine of information and lots of helpful people.

[iangallagher]

2km TT today. Plan was 6 or 7 fast pulls to start then settle into 1.36's - 1.37's for the remainder and hold on for dear life.
Pretty much thats what eventuated.

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
0:47.0 250m 1:34.0 421 1750 36
0:48.0 500m 1:35.9 396 1661 35
0:48.3 750m 1:36.6 388 1636 35
0:48.2 1,000m 1:36.3 391 1644 35
0:48.4 1,250m 1:36.8 386 1628 36
0:48.4 1,500m 1:36.8 386 1628 36
0:48.3 1,750m 1:36.6 388 1636 37
0:48.0 2,000m 1:35.9 396 1661 40

[max_ratcliffe]

<>

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
<>

Very nice work Ian. 6 seconds is huge for a 2k.
1.34 start is gutsy...

You are still very new to this, so I expect you to knock more off this in future, but I don't suppose you even want to think about that now!

Well done.

[mjk]

2km TT today. Plan was 6 or 7 fast pulls to start then settle into 1.36's - 1.37's for the remainder and hold on for dear life.
Pretty much thats what eventuated.

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
0:47.0 250m 1:34.0 421 1750 36
0:48.0 500m 1:35.9 396 1661 35
0:48.3 750m 1:36.6 388 1636 35
0:48.2 1,000m 1:36.3 391 1644 35
0:48.4 1,250m 1:36.8 386 1628 36
0:48.4 1,500m 1:36.8 386 1628 36
0:48.3 1,750m 1:36.6 388 1636 37
0:48.0 2,000m 1:35.9 396 1661 40

The 2k is a funny beast. I havent trained for a 2k seriously since my college rowing days, and what you said about wanting to hold a sertain SPM and your legs saying otherwise sounds very familiar. Great job holding steady through the middle!

[MartinSH4321]

2km TT today. Plan was 6 or 7 fast pulls to start then settle into 1.36's - 1.37's for the remainder and hold on for dear life.
Pretty much thats what eventuated.

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
0:47.0 250m 1:34.0 421 1750 36
0:48.0 500m 1:35.9 396 1661 35
0:48.3 750m 1:36.6 388 1636 35
0:48.2 1,000m 1:36.3 391 1644 35
0:48.4 1,250m 1:36.8 386 1628 36
0:48.4 1,500m 1:36.8 386 1628 36
0:48.3 1,750m 1:36.6 388 1636 37
0:48.0 2,000m 1:35.9 396 1661 40

Great job mate, this must have hurt! Incredible improvements

[iangallagher]

<>

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
<>

Very nice work Ian. 6 seconds is huge for a 2k.
1.34 start is gutsy...

You are still very new to this, so I expect you to knock more off this in future, but I don't suppose you even want to think about that now!

Well done.

ha thanks Max! The start was actually pretty controlled. A few fast pulls at the start on purpose to get the average under then settled into pace quite nicely. but i must say, if you dont have a plan, then its far to easy to get carried away at the start and to do a few pulls too many.

I left it all out there today so cant see how i'd be able to take more time off this right now. But with more time and training under my belt i'd hope to see an improvement on this

[Dangerscouse]

2km TT today. Plan was 6 or 7 fast pulls to start then settle into 1.36's - 1.37's for the remainder and hold on for dear life.
Pretty much thats what eventuated.

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
0:47.0 250m 1:34.0 421 1750 36
0:48.0 500m 1:35.9 396 1661 35
0:48.3 750m 1:36.6 388 1636 35
0:48.2 1,000m 1:36.3 391 1644 35
0:48.4 1,250m 1:36.8 386 1628 36
0:48.4 1,500m 1:36.8 386 1628 36
0:48.3 1,750m 1:36.6 388 1636 37
0:48.0 2,000m 1:35.9 396 1661 40

YES!!!! I knew you had 6:24 in you. Very happy for you mate, your hard work is paying off. Excellent result

Everyone thinks they can't improve, until they do. My money is on 6:20, maybe 6:18, by Christmas if you keep going for it. That last 250m speaks volumes.

[iangallagher]

2km TT today. Plan was 6 or 7 fast pulls to start then settle into 1.36's - 1.37's for the remainder and hold on for dear life.
Pretty much thats what eventuated.

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
0:47.0 250m 1:34.0 421 1750 36
0:48.0 500m 1:35.9 396 1661 35
0:48.3 750m 1:36.6 388 1636 35
0:48.2 1,000m 1:36.3 391 1644 35
0:48.4 1,250m 1:36.8 386 1628 36
0:48.4 1,500m 1:36.8 386 1628 36
0:48.3 1,750m 1:36.6 388 1636 37
0:48.0 2,000m 1:35.9 396 1661 40

YES!!!! I knew you had 6:24 in you. Very happy for you mate, your hard work is paying off. Excellent result

Everyone thinks they can't improve, until they do. My money is on 6:20, maybe 6:18, by Christmas if you keep going for it. That last 250m speaks volumes.

Appreciate that Stu. 6.20 by christmas would be a dream. I'll certainly keep this up so lets see if i can remain injury free and consistent.

[Dino]

2km TT today. Plan was 6 or 7 fast pulls to start then settle into 1.36's - 1.37's for the remainder and hold on for dear life.
Pretty much thats what eventuated.

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
0:47.0 250m 1:34.0 421 1750 36
0:48.0 500m 1:35.9 396 1661 35
0:48.3 750m 1:36.6 388 1636 35
0:48.2 1,000m 1:36.3 391 1644 35
0:48.4 1,250m 1:36.8 386 1628 36
0:48.4 1,500m 1:36.8 386 1628 36
0:48.3 1,750m 1:36.6 388 1636 37
0:48.0 2,000m 1:35.9 396 1661 40

Seriously fast time Ian, congratulations! I remember erg cough from a few decades ago... after morning 2k test felt like you were coughing up bits of lung the rest of the day!
I am thinking maybe Keith can get close to this but you have certainly set a high benchmark.

[winniewinser]

2km TT today. Plan was 6 or 7 fast pulls to start then settle into 1.36's - 1.37's for the remainder and hold on for dear life.
Pretty much thats what eventuated.

Was aiming to hold 33spm in the early stages so i could rate and pace up but my legs said otherwise. Tried for a sprint a minute out but i was awash with lactic by that point.

Severe erg cough afterwards and still now in fact. But very happy with a 6 second PB

Time Meters Pace Watts Cal/Hr S/M
6:24.7 2,000m 1:36.1 393 1654 36
0:47.0 250m 1:34.0 421 1750 36
0:48.0 500m 1:35.9 396 1661 35
0:48.3 750m 1:36.6 388 1636 35
0:48.2 1,000m 1:36.3 391 1644 35
0:48.4 1,250m 1:36.8 386 1628 36
0:48.4 1,500m 1:36.8 386 1628 36
0:48.3 1,750m 1:36.6 388 1636 37
0:48.0 2,000m 1:35.9 396 1661 40

Never in doubt Ian ....you training has been good and all pointed to this result so to pull (or push) if it off is great work. Really pleased you're seeing the results mate

[max_ratcliffe]

Not the one I want, of course, but it was still way too hot to train properly this evening (and way too many mozzies about too). A desultory 2k w/u and I decided that... that... that I still had no idea what to do, but I certainly wasn't doing a long s/s piece.

Couldn't get the phone to connect for love nor money (not that I offered it any money, and certainly not any love - I expect that's a specialist website on the dark web...). The omens weren't good.

2x30" 2'r for pacing, cranked the DF up to 134 from my usual 115 and and dialled in a 500m.

1:34.0 500m 1:34.0 41 169

18.9 100m 1:34.5 41 141
18.2 200m 1:31.0 43 167
18.5 300m 1:35.5 42 177
18.9 400m 1:34.5 41 180
19.5 500m 1:37.5 40 181

Not sure I was breathing much at all for the last 250m, and I don't recall feeling my legs in the latter half either.

When I did sprint training in June, I set my 6k PB. Now, with my 5k plan, I set my 500m PB.

I am clearly a great coach

[Dino]

Not the one I want, of course, but it was still way too hot to train properly this evening (and way too many mozzies about too). A desultory 2k w/u and I decided that... that... that I still had no idea what to do, but I certainly wasn't doing a long s/s piece.

Couldn't get the phone to connect for love nor money (not that I offered it any money, and certainly not any love - I expect that's a specialist website on the dark web...). The omens weren't good.

2x30" 2'r for pacing, cranked the DF up to 134 from my usual 115 and and dialled in a 500m.

1:34.0 500m 1:34.0 41 169

18.9 100m 1:34.5 41 141
18.2 200m 1:31.0 43 167
18.5 300m 1:35.5 42 177
18.9 400m 1:34.5 41 180
19.5 500m 1:37.5 40 181

Not sure I was breathing much at all for the last 250m, and I don't recall feeling my legs in the latter half either.

When I did sprint training in June, I set my 6k PB. Now, with my 5k plan, I set my 500m PB.

I am clearly a great coach

Coach... I like it
4s off a 500m is a big result, PBs are PBs whether training for them or not! You are certainly puting my weak events out of reach

[MartinSH4321]

Not the one I want, of course, but it was still way too hot to train properly this evening (and way too many mozzies about too). A desultory 2k w/u and I decided that... that... that I still had no idea what to do, but I certainly wasn't doing a long s/s piece.

Couldn't get the phone to connect for love nor money (not that I offered it any money, and certainly not any love - I expect that's a specialist website on the dark web...). The omens weren't good.

2x30" 2'r for pacing, cranked the DF up to 134 from my usual 115 and and dialled in a 500m.

1:34.0 500m 1:34.0 41 169

18.9 100m 1:34.5 41 141
18.2 200m 1:31.0 43 167
18.5 300m 1:35.5 42 177
18.9 400m 1:34.5 41 180
19.5 500m 1:37.5 40 181

Not sure I was breathing much at all for the last 250m, and I don't recall feeling my legs in the latter half either.

When I did sprint training in June, I set my 6k PB. Now, with my 5k plan, I set my 500m PB.

I am clearly a great coach

Wow, 4'' faster is a very big improvement, well done!
Pacing looks good, you slowly died at the end, the 2nd 100 maybe a bit too fast.
And I love the way you described this whole training

[Tandstad]

Not the one I want, of course, but it was still way too hot to train properly this evening (and way too many mozzies about too). A desultory 2k w/u and I decided that... that... that I still had no idea what to do, but I certainly wasn't doing a long s/s piece.

Couldn't get the phone to connect for love nor money (not that I offered it any money, and certainly not any love - I expect that's a specialist website on the dark web...). The omens weren't good.

2x30" 2'r for pacing, cranked the DF up to 134 from my usual 115 and and dialled in a 500m.

1:34.0 500m 1:34.0 41 169

18.9 100m 1:34.5 41 141
18.2 200m 1:31.0 43 167
18.5 300m 1:35.5 42 177
18.9 400m 1:34.5 41 180
19.5 500m 1:37.5 40 181

Not sure I was breathing much at all for the last 250m, and I don't recall feeling my legs in the latter half either.

When I did sprint training in June, I set my 6k PB. Now, with my 5k plan, I set my 500m PB.

I am clearly a great coach

Great session Max Either your old PB was very old, or you have done something very correct lately. Either way, 4 seconds improvement is huge, good job