First interval

[NoobGardner]

Hey all! I’m training to get my 2,000 meter row time to under 9 minutes with damper at 5. I feel like I am almost there. I don’t really have any questions, but I did an interval training this morning, 9 intervals in total. What I am looking for is ideas on how this looks. Time I have. Desire I have. Cardio endurance? Not so much, but working on it. Posted link to my workout this morning.

https://log.concept2.com/share/2404112/91887764

[Dangerscouse]

Welcome to the forum. It looks like you've hit the nail on the head, that your cardio endurance needs to be worked on.

I'd recommend to maybe follow the Beginner's Pete Plan? This is a great way of keeping an eye on your progress over time and it ticks all of the boxes that you need to improve your fitness.

[iain]

I'd also suggest trying to control the earlier intervals a bit so that you can match or beat the distances when you redo them on the way down, while not slowing as much between intervals. Also some longer rows would help with the endurance even if done significantly slower.

[jamesg]

What I am looking for is ideas on how this looks.

Ratings (spm) were all very high, in relation to Power. This could depend on technique, size, age and sex.

[mitchel674]

You say you have time and your cardio endurance is lacking. Focus on making improvements here with some longer steady state rows. This will help you more that 1 minute intervals. The 2k is about speed AND endurance. It's a surpisingly long distance when you get into it.