Disappointed on my 1st 2k rowing

[jamesg]

Still not sure about what best is.

Keep an eye on the Watt/Rating ratio. See your test, first six intervals: av 145W at 24 = ratio 6.

For a good 2k, stroke quality is all: the ratio has to be at least 8: rate 32 * 8 = 256W, 1:52 pace, 2k < 7½ minutes.

You can get there by working on technique, but don't do long pieces that force you to sacrifice quality.

Check what's needed to pull say 160W or better at 20:

https://www.concept2.com/indoor-rowers/ ... que-videos

[Dangerscouse]

TARGETS

Finish 24 week program. Work in UT2/UT1 zone. Still not sure about what best is.
2k trial and normally beat my 8 min 22 s
Start a 2k program
I have in mind a 7 min 20 s. Sounds achievable (June 25)

That's good to see you've found your max HR in a structured style rather than guessing.

When you mention UT2/UT1 zones, also make sure to push into the higher zones more than UT1 as that is more beneficial.

7:20 is possible, but it's going to be far from easy and you'll have a better idea of what's possible in a few months when the easy gains slow down and you're fighting harder for smaller improvements.