How long from 7:30 to sub 7?

[Dangerscouse]

Have a play around with drag but the vast majority of us (males) are most efficient at circa 120-130 but you might like it lower or higher. It will feel light to start with so don't assume it's not right without a few weeks of it.

If your technique is good and endurance needs work a lower drag will help as you shouldn't tire quite so quickly but all you can do for endurance is do long steady sessions at lower stroke rates to build your strength and also it gives you time to really think about technique.

[lindsayh]

Sorry I meant that I get 20 points less if I test the drag factor arms only compared to full length. At setting 7 it reads 140 when arms only. It reads 160 at full strokes.

The drag factor will only be accurate if it is measured with full strokes and 160 is well above what will be best for nearly everyone.
Measure it before a session using 4/5 full long strokes and try say 135 then do some similar sessions at 130/125/120 and see what feels best. The fastest ergers of all generally will be in that 120-130 range. Training in that range with a stroke rate of 20-25 is a good place to be for the long steady stuff. Watts per stroke is a useful metric as james says above.

The drag factor is not really influential once you are in that range so don't need to sweat the exact numbers too much - if you are improving it is due to training and technique not the DF.
There are links in the threads above to good technique videos especially the C2 ones and have a look at Eric Murray's YouTube channel as well.
If you want an opinion then a side on view posted here will be get you plenty of advice.

[Rod]

Drag factor 159
26 s/m

And according to what I’m reading 159 is too high for a beginner. I thin my technique is fine is my endurance that is shxt hahah and I of course loose all of the technique I have during the second half. Any specific exercises on technique ?

Yes 159 is far too high and will make you ''lose'' technique.

30 mins at 18 spm is a good one to help with technique plus there are plenty of videos on youtube...look up ''Dark Horse Rowing''

[jimmyshand]

Hi Egastelump, there is no single answer to the question of how long from sub-7:30 to sub 7 but here are a few things you may find useful. I'm not very good or fast but these things often come up on the forum.

A drag factor of 159 is too high (it is a subjective thing, but many Olympic rowers do 2k tests at 130. I use about 115 to 120 for a 2k but I tend to use a lower DF than others).

A stroke rate of 26 per minute for a 2k is too slow (again, there is no single correct figure here but take a look at the Concept2 rankings and you'll see what I mean - you can sometimes see individual logs for people). You can also see race results by searching online, e.g. for BIRC. I usually aim for a stroke rate of 30+ on a 2k but no matter what you do you need to get used to going at faster rate, although to do that improving fitness will probably be necessary. High 30s or low 40s isn't uncommon so practice going at a faster rate, perhaps on some 500s.

Technique. The only way to really know if you're doing it correctly is to get an expert view - either in person or by posting a video here. This could help a lot. Worth a try, as it could save you many seconds.

Loads of steady state rowing. This is very important. Lots of 45 minute or more slow rows will help. This may be the single best way to reach your goal. If you're currently doing 50k a week. Then say 40k might be steady state. If you can do 70k instead of 50k that is even better (but regardless of distance doing more is better). Read up on UT1 and UT2 and what % of your training should be in different heart rate zones.

Intervals. I'd get into doing some of these in order to prepare - both fitness and ability to endure pain. Things like 6x500 with 60 seconds rest or 4x1000 with 5 minute rest. You'll see loads of these online. I'd include a session a week if I were you.

It can all be quite confusing, but I'm sure you'll be able to do it if you put in the work.

[Egastelump]

Thank you, everyone, for your input
still lots of room for improvement available

The results for the year 2020 "7:30 to "7:0X" Journey"

Total Meters in 2019 = 364,685
Total Meters in 2020 = 1,654,495

Month.......Year.....Time........SPM(DF)......Watts per pound
November.2019......7:31......27.40(UNK)........1.17
December.2019......7:24.....30.20(UNK).........1.22
January.............Unplanned................Slowdown
February...2020......7:25....30.80(UNK).........1.22
March.......2020......7:17.....31.00(109).........1.30
April................Unplanned................Slowdown
May.........2020......7:36.....30.13(116)..........1.16
July..........2020......7:16.....32.00(109)..........1.38
August.....2020......7:09.....33.99(110).........1.44
October..............Unplanned..............Slowdown
December.2020.....7:07......33.26(112).........1.46

Goal Meters for 2021 = 2,500,000
Goal 2K = 6:54 (Dec 2021)

[Big J]

Thank you, everyone, for your input
still lots of room for improvement available

The results for the year 2020 "7:30 to "7:0X" Journey"

Total Meters in 2019 = 364,685
Total Meters in 2020 = 1,654,495

Month.......Year.....Time........SPM(DF)......Watts per pound
November.2019......7:31......27.40(UNK)........1.17
December.2019......7:24.....30.20(UNK).........1.22
January.............Unplanned................Slowdown
February...2020......7:25....30.80(UNK).........1.22
March.......2020......7:17.....31.00(109).........1.30
April................Unplanned................Slowdown
May.........2020......7:36.....30.13(116)..........1.16
July..........2020......7:16.....32.00(109)..........1.38
August.....2020......7:09.....33.99(110).........1.44
October..............Unplanned..............Slowdown
December.2020.....7:07......33.26(112).........1.46

Goal Meters for 2021 = 2,500,000
Goal 2K = 6:54 (Dec 2021)

Congratulations on the big improvement - not too far to go now.

Do you do any supplementary weight training? I feel it's helped me start at a fairly fast pace without any prior training.

[jamesg]

You're using high ratings, which suggests you need to work on technique to improve the stroke. Based on your latest 2k time, you could try some Wolverine L4 work:

For 7:07 and 2k pace 01:47:
Recovery: 02:31 - 100W
Rate 16: 02:14 - 134 W
Rate 18: 02:09 - 165 W
Rate 20: 02:05 - 180 W
Rate 22: 02:00 - 203 W
Rate 24: 01:56 - 225 W
Rage 26: 01:51 - 255 W

Most work will be in the 18-22 range, in ten-minute cycles at ratings with 2 minutes each at say 18-20-22-20-18.
https://www.concept2.com/files/pdf/us/t ... nePlan.pdf

In any case you will need to use a progressive training plan, in which the amount of work decreases as it gets faster.

[p0rtsidesupreme]

I actually have the same type of question!
Im 15 and weight 142lb I spend about 6-10 hours a week on the erg and I wanna add some weights but havent gotten to that yet
I just did a 2k and hit 7:28.6 and I wanna try to get sub 7 before the spring season. How practical does that goal sound and what else should I try to do in order to make that goal possible

Thankss,