Questions about workout progress & schedule

[jamesg]

get good at 2Ks; lower my SS split for the same times listed above, 60-75 minutes.

To do both, develop your stroke and use it. If you've never seen it analysed, it's here:
https://www.concept2.com/indoor-rowers/ ... que-videos

2k is usually attacked from both ends: a week would include 3, 4 sets of intervals, all done using our best stroke, plus one or two long pieces using the same stroke but at lower rate. If then you can pull an 8W' stroke at 32 in a 2k, that's 250+W and about 7:20.

I'd separate training for ½Ms and the like. I've done that a couple of times, with a few 10ks, then two 1h pieces, then the ½M. This can get you under 90 minutes without too much trouble.

[MartinSH4321]

You're going to get a variety of opinions about your UT2 pace. I do a lot of meters that are weaker - as a percentage of my 2k watts - than what you're doing here. There are multiple approaches that work.

I'm also going to be a contrarian and say that you may be able to improve by continuing what you're doing now. But it's non-optimal, and improvements will be slower and stall more quickly.

What you're missing is some good hard work. Someone previously suggested the Pete's Lunchhour Plan to you in a previous thread, which is a great example of how to structure it. But you want some hard pieces, probably twice a week. Mine this week include 4x8:00 and 4x1000, each with no cap on HR - just how fast can I make the boat/erg go.

I generally use a very lazy stroke. Maybe one day I'll smarten up and improve my SPI!

Maybe one day you'll even get a good sprinter with a better SPI!
BTW, you forgot your 12.7 100m PB in the signature

[Dangerscouse]

Maybe one day you'll even get a good sprinter with a better SPI!
BTW, you forgot your 12.7 100m PB in the signature

Hahaha, and hello stranger. Where have you been?

[MartinSH4321]

Maybe one day you'll even get a good sprinter with a better SPI!
BTW, you forgot your 12.7 100m PB in the signature

Hahaha, and hello stranger. Where have you been?

Hey Stu! Yeah, it's been a while, needed a break from social media as I put myself under too much pressure when posting my training weeks. I don't know why exactly, but I feel better this way, nevertheless I still train quite a lot and propably in best overall shape ever
I've seen you're on a good way back to where you've been before COVID, that's great to see and I'm very happy for you!

[Dangerscouse]

Hey Stu! Yeah, it's been a while, needed a break from social media as I put myself under too much pressure when posting my training weeks. I don't know why exactly, but I feel better this way, nevertheless I still train quite a lot and propably in best overall shape ever
I've seen you're on a good way back to where you've been before COVID, that's great to see and I'm very happy for you!

Social media has a way of doing that to you, so it's good to hear that you're still training and have managed to find a better way.

I'm making progress again, but it's a slow process as I'm a bit older and there's quite a few minor issues to resolve.