Help needed on 2k split

[Rower4001]

about three weeks ago i did a 20 min test and recieved an avg split of 2:10 . this was after a week of being back training . I will be doing a 2k in another month and want people opinions of what i should be aiming for.

I did a 2k for the third time back in march and got 8:07 but I wouldve have improved alot since then as I had only been rowing 6months and the time.

I want to get under 8:00 , do you think this is possible?

Thanks , ( FEMALE AGE 16 , 5'10) 74kg

[Pie Man]

What training are you doing each week? Do you have easy access to a machine?

[Rower4001]

What training are you doing each week? Do you have easy access to a machine?

Im training 6 days a week , and 2 of those days twice a day. Its about 3 erg sessions( 3x5ks , 2x8ks ) gym/pt work and water work .

[Gammmmo]

I want to get under 8:00 , do you think this is possible?

no problem

[MarkEg]

based on your training and your March time, you won't be far away. If you can hold 2:10 for 20mins, you should be holding quite a bit less for 8. I'd be surprised if you don't go lower than your 8.07.

[Anth_F]

If you got 8:07 way back in march and you say you have improved a lot since then and training 6 days per week, then really going sub 8 shouldn't even need to be brought up for discussion. You should be feeling confident enough to achieve it without doubts or questioning can you.

[gooseflight]

You should certainly have improved your split by 9 watts since March so sub 8:00 has to be on. Be sure to include some interval sessions at race rate/pace in the next three weeks.

[Pie Man]

Do you have a coach? Do they do any specific 2k training? It sounds like 8:00 is on the cards perhaps you could look at some pacing strategies for the 2k so you can hit your best time.

[Anth_F]

Do you have a coach? Do they do any specific 2k training? It sounds like 8:00 is on the cards perhaps you could look at some pacing strategies for the 2k so you can hit your best time.

Yes, the pacing strategy is everything so good call, Piers. Last thing you want happening is to blow up in the last 500 etc.

So be sure to do as Piers says... look up a good pacing strategy for achieving sub 8

[gooseflight]

So be sure to do as Piers says... look up a good pacing strategy for achieving sub 8

I've got this covered: 3 x 500m @ 2:00 then 1 x 500m @ 1:59.

[Anth_F]

So be sure to do as Piers says... look up a good pacing strategy for achieving sub 8

I've got this covered: 3 x 500m @ 2:00 then 1 x 500m @ 1:59.

Yep.. simple as that

[Edward4492]

As stated, you're probably there. Assuming you have the ability to select one of your own sessions (and it's not all supervised, coached) why not try one of the staple work outs, (8) x 500m on 3:30 rest. Do it at 2:00min pace. No pressure, if you blow up, you blow up. If you get through all eight on pace, zero doubt you can do 2k sub 8. If you fail, you'll have an idea of where you're at and can adjust accordingly. Or, do 1250m at your assumed pace of 2:00, If you make it on pace with no sprint, pay close attention to how you feel and evaluate if 2k appears do-able. My guy tells me you got this with room to spare.

[Galeere]

OP stated that she did the 8:07 in March but is back in training for 1 week before the 20min-test and 4-weeks total.
She also stated that she has only 4 weeks before the 2k-TT.
As a rule of thumb pace decreases by around 5sec for every doubling of the distance. That would calculate roughly to 6sec going from a 20min to a 8min-TT. So if that 20min was at 100% IMO there are around 4sec to have to be gained within 7 weeks. If the amount of work between March and restart of the training was near Zero, I reckon that is very likely to be possible. Training should include some longer steady-state rows at low ratings as well as some interval (as stated above 8x 500 is a good idea and gives you a hint where you are at regarding managable pace) and hard distance (hard 20min or 5k or even 30min). Also maybe a 1 or 2-day taper before the TT. Good luck!

[Rower4001]

OP stated that she did the 8:07 in March but is back in training for 1 week before the 20min-test and 4-weeks total.
She also stated that she has only 4 weeks before the 2k-TT.
As a rule of thumb pace decreases by around 5sec for every doubling of the distance. That would calculate roughly to 6sec going from a 20min to a 8min-TT. So if that 20min was at 100% IMO there are around 4sec to have to be gained within 7 weeks. If the amount of work between March and restart of the training was near Zero, I reckon that is very likely to be possible. Training should include some longer steady-state rows at low ratings as well as some interval (as stated above 8x 500 is a good idea and gives you a hint where you are at regarding managable pace) and hard distance (hard 20min or 5k or even 30min). Also maybe a 1 or 2-day taper before the TT. Good luck!

Thankyou for the help! My 2k has been pushed to late November so I am pretty confident I will be comfortably under 8 . Ill sstart doing some interval training as already doing steady state !

[Galeere]

Thankyou for the help! My 2k has been pushed to late November so I am pretty confident I will be comfortably under 8 . Ill sstart doing some interval training as already doing steady state !

Good work, congrats!