Concept2 Forum

Hi everyone,

I am going to do a 2k test, and wanted some opinions on what time i should be aiming for based off of my last 8x500m/2:00r session!! Where i finished with a 1:49.7 avg @ (27 spm)

Thanks in advance

I would start a tad below 1:49 and try to work a little down from there (like speeding up to sub 1:48.5 after 800m, to sub 1:48 after 1.2-1.300m and an all-out with 200-300m to go with a strong possibility of a sub 7:15 and a maybe 7:12). That might be a little conservative but better conservative than to blow-up (after all it is a TT and not a race). Good luck!

I don't think i could hold that kind of pace at this present time!! And you think that would be conservative as well? based off of my last 8x500m/2:00r session ? (That session was very hard and after 5th rep i needed the 2r rest intervals BIG time)

I just don't see myself having a 7:12-7:15 2k in me at this point in time I do know i should be able to break my current best 2k time of 7:46 however.

Anth_F wrote:Hi everyone,

I am going to do a 2k test, and wanted some opinions on what time i should be aiming for based off of my last 8x500m/2:00r session!! Where i finished with a 1:49.7 avg @ (27 spm)

Thanks in advance

If this was a max row, rating is very low!, this is around 2k minus 2 roughly, so 152 ish should be your goal. With your no so great experience maybe you need a few goes. First go aim to keep your pace, not average at 153 max. Try to rate as comfortable as possible. After a first go you have more info. Its just a row, just do if, don,t make it a big deal. Dig deep though.

Hmm. 7:15 would be quite a chunk off our current PB. How about 7:20?

You could row negative splits with a strong finish: 1:52/1:51/1:50/1:48

Or a solid start off ten good strokes, ease back then drive for home: 1:50/1:51/1:51/1:49

If you are feeling good you can really attack the last 500m and get closer to 7:15. If not then ease back in the third 500m to leave something for the end.

hjs wrote:

Anth_F wrote:Hi everyone,

I am going to do a 2k test, and wanted some opinions on what time i should be aiming for based off of my last 8x500m/2:00r session!! Where i finished with a 1:49.7 avg @ (27 spm)

Thanks in advance

With your no so great experience maybe you need a few goes. First go aim to keep your pace, not average at 153 max. Try to rate as comfortable as possible. After a first go you have more info. Its just a row, just do if, don,t make it a big deal. Dig deep though.

This ^

Some excellent advice guys... much appreciated. Yeah henry, i don't seem to be one who rates really high in my sessions and @ 5'10 i'm not very tall as far as rowers go so it's a strange one. But, i'd rather have good technique that allows good recovery than bad technique that rates very high and wastes energy

I like the idea of this, gooseflight. "You could row negative splits with a strong finish: 1:52/1:51/1:50/1:48"

I would very much prefer to start out conservative and finish strong. I am a big believer in this being the ideal way to go.

Anth_F wrote:I would very much prefer to start out conservative and finish strong. I am a big believer in this being the ideal way to go.

Just have to hold your nerve through the second 500m and not wind it up too early. Consolidate in the third 500m then go.

Anth_F wrote:I don't think i could hold that kind of pace at this present time!! And you think that would be conservative as well? based off of my last 8x500m/2:00r session ? (That session was very hard and after 5th rep i needed the 2r rest intervals BIG time)

I just don't see myself having a 7:12-7:15 2k in me at this point in time I do know i should be able to break my current best 2k time of 7:46 however.

Maybe I overrated the 2:00min Rest (usually that workout is done with 3:30). And I am a little rusty with pace/time predictors anyhow. What remains though is my recommendation to start at target pace +1 and work your way down from there (according to Henrys advice that would be 1:53,0).

Anth you have also done a speed pyramid recently completing the 750-1000-750 around 1:53 pace from what you posted, as you then went considerably faster for the 500 and 250 I'd guess that 1:53 is perfectly achievable, and to be honest if you don't end up sub 7:20 pretty soon I'd be very surprised.
If you do do a Max attempt do allow yourself some recovery if you need it, you may well be able to continue as you do, I certainly couldn't do the volume that you do on a day to day basis. My 10' attempt from last Thursday was pretty much a max effort and I feel it was still affecting my pace yesterday.

Galeere wrote: Maybe I overrated the 2:00min Rest (usually that workout is done with 3:30).

Yep.

The more widely known comparison is from 8 X 500 R3:30, which generally should be 2-3 seconds faster than 2K
Also known predictors are
10x500 on R1'30 = 2k - 0.0 - 0.5s
3x750m on R1'30 = 2k - 0.0 - 0.5s
4x1k on R'5 = 2k + 1s

I bet you're on a 7:20

P.

at1839 wrote:

Galeere wrote: Maybe I overrated the 2:00min Rest (usually that workout is done with 3:30).

Yep.

The more widely known comparison is from 8 X 500 R3:30, which generally should be 2-3 seconds faster than 2K
Also known predictors are
10x500 on R1'30 = 2k - 0.0 - 0.5s
3x750m on R1'30 = 2k - 0.0 - 0.5s
4x1k on R'5 = 2k + 1s

I bet you're on a 7:20

P.

There it is, thanks Paolo. Anth_F, with your 8x500 on R 2:00 you are between a 10x500 on R 1:30 and a 8 x 500 on R 3:30. So a sub 1:50-pace (7:20 total) does not sound totally unmanagable. But I would start slower anyhow (not @ 1:53,0 but at 1:52,0 or - more aggressively - a 1:51,0 and work your way down from there)

Galeere wrote:

at1839 wrote:

Galeere wrote: Maybe I overrated the 2:00min Rest (usually that workout is done with 3:30).

Yep.

The more widely known comparison is from 8 X 500 R3:30, which generally should be 2-3 seconds faster than 2K
Also known predictors are
10x500 on R1'30 = 2k - 0.0 - 0.5s
3x750m on R1'30 = 2k - 0.0 - 0.5s
4x1k on R'5 = 2k + 1s

I bet you're on a 7:20

P.

There it is, thanks Paolo. Anth_F, with your 8x500 on R 2:00 you are between a 10x500 on R 1:30 and a 8 x 500 on R 3:30. So a sub 1:50-pace (7:20 total) does not sound totally unmanagable. But I would start slower anyhow (not @ 1:53,0 but at 1:52,0 or - more aggressively - a 1:51,0 and work your way down from there)

Thanks very much guys. I'm going to start out @ 1:52 as suggested, but might flick some 53's (good advice) and work my way down from there. I'll try my best to pace the piece good, to try and avoid a possible blow up. But hey, if i blow up, i blow up.... just gotta pick myself up and try again I'm going into it confidently that is for sure.

Done!! Went out the gate too hot ... and really started feeling it in the last 700, so i really think i could have gotten closer to 7:20 had i done it exactly as i had planned. But, all said and done... i am very happy with this, and have destroyed my previous 2k PB of 7:46

DF/128

Great time Anth, as you say there is certainly more to come.