Is this a good workout plan for sub 7 2000m?

[Marben]

Hi!

Brand new here, just been using the Concept 2 machine for about two weeks. I´m trying to do a sub seven 2000 m in the middle of February.

I´m not asking if you think I will make it (I´m aware it is not an easy goal but failing is not an option...). I just wanna ask if you think that my preparation is good or if I can workout smarter/harder in some way. Below is my planed workout scheme (and four times a week is all I can do):

From date to 31/12:
Monday: 5000 m (did it at 19,06 this week)
Wednesday: 5x500 m (did it with average 1,45/500 m this week)
Friday: 5000 m
Sunday: 10 000 m (did it at 41,14 today).

1/1 until 31/1
Monday: 5x500 m
Wednesday: 2000 m (did it at 7,26 this week)
Friday: 1x500, 1x750, 1x1000, 1x 750, 1x500
Sunday: 5000m

1/2 until race (probably 10/2)
2000 m four times a week.

i would be very greatful for any advice from experienced rowers.

I am a male, 37 years old, 195 cm, 82 kg

Thanks in advance from Marben.

[hjs]

Bit low on volume re intervals.

For 500 reps you need 1.45 for 8 reps on 1 min rest.
Or 142 on 8 reps on 3 min rest.

5000 roughly need 151/2 ish pace which is 18.30 ish. Talking about a max time trial.

[Marben]

Hjs: Hi and thanks for the reply. I think I understand. I should do 8x500 at 1,45 with one minute rest? I didn´t really understand what you mean with the 5000m?

[ItalianRower]

You should add some endurance (steady state at 20-24 spm) rows al least 45 min 3 times a week plus 1.5k/2k intervals al around 5/6k pace, the closer you get to the test the more you should start adding 8x500m and stuff like that; and also Don't test 2k once a week, just focus on the longer stuff right now, I'd suggest you to go in to Reddit rowing to have some useful advice ps: with your size if you do that you can go around 6:40 by february

[hjs]

Hjs: Hi and thanks for the reply. I think I understand. I should do 8x500 at 1,45 with one minute rest? I didn´t really understand what you mean with the 5000m?

Cheers, for 2k in 1.45 you should be able to do 5k in 151/52

Re 500 s yes.

[Marben]

Ok, so far the advices is to do longer interval sessions and more long endurance sessions. Should I skip 5000 m and do 10 000m+ instead? And no 2000 m until about 1 week until race?

Thanks hjs and Italianrower.

[hjs]

Ok, so far the advices is to do longer interval sessions and more long endurance sessions. Should I skip 5000 m and do 10 000m+ instead? And no 2000 m until about 1 week until race?

Thanks hjs and Italianrower.

Changing your current way of training to rapidly will proberly not work well. More volume yess, but be carefull not to overdo.
Doing a weekly 2k is certainly not needed, but doing one every, say three weeks is ok. Listen to advice but also to your body.

[ItalianRower]

Right now you're around 25k/week, I'd try to add 10% of the total volume every week no more than that(when you're experienced now you can add even a bit more as a novice to the sport); for example this week instead of the the 2k try a 5/6k at 20-22 spm hard pressure (try to hold 2:00 given your 2k) and the intervals on friday maybe are not so necessary right now, try to row a 10k at around 2:15 at 18 spm, try it and if it feels too much drop one session(It shouldn't really)

[Marben]

Italianrower: I actually don´t have a 2K planned until January. If I understand correct you suggest that I row slower and with lower spm at both 5 and 10K than i do at the moment? Why is the lower spm important?

Another question: I´ve been rowing at resistance 4. Should the workout resistance be higher or lower?

[ItalianRower]

The lower spm will increase the power for each stroke, as you get closer to the 2k you should start upping spm and intensity but you still need 80% of your mileage as long slow Low rate steady state ( https://m.reddit.com/r/Rowing/wiki/steady_state/ ) the drag factor il the real thing to check, usually around 120 il good.

[hjs]

The lower spm will increase the power for each stroke, as you get closer to the 2k you should start upping spm and intensity but you still need 80% of your mileage as long slow Low rate steady state ( https://m.reddit.com/r/Rowing/wiki/steady_state/ ) the drag factor il the real thing to check, usually around 120 il good.

We try to use a strong stroke, using a higher stroke at longer distances gives a weak stroke.

Setting differs per machine, drag does not, search how you find drag on your machine.

[Marben]

I just did a 5K at 1,57/500m, 20 spm and drag factor around 120. That was tougher than I thought, great workout...

Great advices from the both of you, thanks.

[Marben]

Another question from me:

Italianrower, you suggested that I should try a 10K, 2:15/500 at 18 spm. Today I did a 10K at 2:01/500 at 17-18 spm, drag factor 122 and it didn´t feel to bad. I wonder if I do anything wrong? I tried to pull with both legs and arms all the time to make it really "heavy". I´m a little bit confused because I´m not sure if I could go as high as 2:15.

Do you know what I mean? Maybe it´s hard to understand this post?

[hjs]

Another question from me:

Italianrower, you suggested that I should try a 10K, 2:15/500 at 18 spm. Today I did a 10K at 2:01/500 at 17-18 spm, drag factor 122 and it didn´t feel to bad. I wonder if I do anything wrong? I tried to pull with both legs and arms all the time to make it really "heavy". I´m a little bit confused because I´m not sure if I could go as high as 2:15.

Do you know what I mean? Maybe it´s hard to understand this post?

You "luck" is you are a newby, you simply make very rapid progress, 2.15 is simply way to slow for you.

[Marben]

Hjs: Lucky me : )

What do you suggest: should i keep going at drag factor 122 and try to lower my 500 time (is that what you call split?) or do higher drag factor at the same 500 time?

I do steady state three times a week (10K, 10K and 5K) and once a week intervals (8x500 at 1.45/500. I did it with 2 min. rest this week, nest week 1.50 rest and so on...)