Which of the following workouts is more beneficial to my 2k?

[Ted209]

Hey all.

We are halfway through the rowing season and I have some holiday training to do.
My current erg time is 7:17.4 (I weigh about 62Kg - 4.3 watts per kg) and I hope to get that down to about 7:00 flat (about 4.8 watts per Kg) within a few weeks (is this a realistic goal? (training 6 days a week!))

Considering my current fitness and progress through the season, which of the following is more beneficial? I need to know as I want to replace the least beneficial one with some high intensity work (8x2.5 mins at 90% vVO2max). Recovery between these will not be a problem as I will have a full rest day between them.

Here they are:

3 x 15 Minutes at UT1
2 x 9 Minutes at AT

So aside from the main question I also have:
Is breaking 7:00 for 2k within 4-5 weeks a realistic goal?

Thanks.

[hjs]

Only when you are very unfit is such a progress possible. So very unlikely.

[Ted209]

Well I wouldn't say I'm very unfit, but I'm nowhere near as fit as I could be..
One guy in my crew, over about 9 weeks at 70kg dropped his 2k from 7:20 to about 6:48..

[hjs]

Well I wouldn't say I'm very unfit, but I'm nowhere near as fit as I could be..
One guy in my crew, over about 9 weeks at 70kg dropped his 2k from 7:20 to about 6:48..

Look at it this way. If that was possible and he could be doing this for 6 months, he would be big time below the Wr. he was very unfit when he started and proberly has been fitter before. That is the only way you can improve that much in such a short time.