2k row under 7 minutes

[Didier]

Hello !

For context, I'm a 24 years old male, weighting 81kg for an height of 180cm, and my first 2k row was 3 years ago, with a time of 7:30 without specific training.

I train rowing specifically since 6 months 1 time per week between my other activities (running, weightlifting, calisthenics..), and my 2k is now 7:09,8 with an average of 25 s/m.
In 3 months, my PB haven't change.

To achieve a sub-7-minute time on the 2000m, I know I need to add at least one more weekly session. However, I’m unsure about what kind of workout to include since I feel lost with all the variables (damper, drag, pace, strokes per minute...) .

Can you help me create a logical and effective plan to reach this goal ?

Théo.

[iain]

The majority of training plans are aimed at the 2k, but I am not aware of a program that is 2 days per week.

The most important session(s) you need to do regularly at least for the last 6 weeks before your TT will be around 2k pace. I have found that for me the best is 4 x 1k with long rests of 4+min between reps. However 25SPM is low for a 2k so you might be better starting with something like 500m reps with 3 min between which are short enough to be done at >2k ratings. Ideally you want to do 8, but you may want to start at 6 reps. Initially start conservatively at the pace you do most of the 2k at. Try not to slow and g faster in the last. I would start trying to hold 28 Strokes per min then try and build up to 32 over time. Then perhaps try 750m reps, ideally 5at 2S/500m slower pace before the 1ks at another 1S/500m slower. This session should be prioritised so done when you are at your freshest and ideally done all out by the end.

I am not sure what you are doing in your existing session, but you should work on stamina as 80% of a 2k is aerobic. The intensity will depend on how well rested you are. Ideally longer intervals(>5min each) with sufficient rest for your breathing to return to normal between. Doing some 2ks is useful to get used to the mind games of getting through it. These should be significantly slower than 2k and again done at a pace that you are confident you can get through without slowing down. Maybe start at 22 Strokes per min and increase towards the end if you can (as well as doing so to maintain the pace).

Alternatively long rows of 10k or more at a less demanding pace. You could also alternate these.

Good luck and let us know how you get on.

[Didier]

Thank you very much for your reply!

My training so far has been a classic interval session structured as follows: 2 x 800m / 3 minutes of rest, 2 x 600m / 2 minutes of rest, 2 x 400m / 1 minute of rest. Your idea of progressing based on s/m seems good to me, and I’ll aim to reach an average of 30/32 s/m over the course of 8 weeks. I train four times a week for running, and I think I’ll swap one low-intensity running session for a low-intensity rowing session, which will allow me to get in two rowing sessions per week.

To summarize, I plan to do an 8-week program with one interval session, which will progressively increase the s/m and the number of meters each week, and one low-intensity session per week, with a 2k row in week 4. Does that seem correct to you?

Thanks again for your reply.

Have a great day, Théo.

[MPx]

I feel lost with all the variables (damper, drag, pace, strokes per minute...) .

Bonjour Theo

Damper number not really relevant as most machines will vary. Instead look for Drag Factor - its on Menu/More options. The same DF will mean the same feel on every different machine. Its not important in itself (there's not a faster setting) but we all have a feel that we like where our performance is optimised and that's what you'd be looking for. For most, the "best" number would fall somewhere in the 110 to 140 range (whether beginners or olympians) but there are some who prefer to use something more extreem. Find the number that suits you and use that for everything.

Pace for a 7min 2k, you (obviously) need to focus on 1:45 or less. Since you can't currently do that for 2k you need to do intervals of a length where you can. Iain has set some out - I agree

SPM for most of us a 2k TT would be at a much higher rate than 25 - especially as you are not particularly tall. Some giants can get away with a slower rate given their very long stroke. The good news is a 1:47 pace at r25 suggests you have a good strong stroke. If you're finding it hard to rate up to 30+ then you are probably struggling aerobically. No shortcut to getting fitter I'm afraid - its more time on the machine covering lots of meters.

Your stats (a 7:09 after 3 months of trying) given just 1 erg session per week, suggests you are already generally fit from your other activities. But you have now enjoyed the simple translation of that current fitness to the erg. To move on is going to require more erg specific training - ie more of your time. If you're prepared to do that, then I really don't think it will be very long until you get down to sub7. The rule of thumb for any sport is doing it twice a week will maintain your standard - but you need three times or more to sustain an improvement. Aerobic fitness takes a long time to acquire (many months or more) and comes from long sessions on the erg - albeit at a very modest pace.

Let us know what you decide to do and how you get on.

[Dangerscouse]

The rule of thumb for any sport is doing it twice a week will maintain your standard - but you need three times or more to sustain an improvement. Aerobic fitness takes a long time to acquire (many months or more) and comes from long sessions on the erg - albeit at a very modest pace.

@Theo, I'd also add that for the vast majority of people, rowing fitness is different to general fitness. I could happily row for 10 miles on any given day, but I'd struggle to run one mile. Specificity is a notable part of rowing and generally can't be discounted unless you're naturally well suited to rowing, which some people certainly are.

[jamesg]

Since you have a good stroke you only need tò use it. Two weeks speed work Will be enough.