2k help!!,

[Rower4001]

I did a 2k recently and received 7:56 . I hadn't trained alot in week before due to illness , but it was the first time I broke 8. I was expecting to do alot better though , as I did a 20 minerg test at 2:07 rate 24 a month before . I know I can do better but I just seem to never reflect it on the 2k! I have 2 months before the next one , which is really important . I was wondering how I should approach my 2k and what rate and split and how to train for it? My coach was expecting me to pull in the 7:40 and I was too so I'm disappointed.


16 female 5'9

[Pie Man]

How was your pacing? Was it fly and die or was it fairly flat?

[Rower4001]

How was your pacing? Was it fly and die or was it fairly flat?

Split of around 1:55 for first , 1:58 for second , not sure of next two but obviously not good . Rate 30

[hjs]

Do you do 2k paced and rated work. Stuff like 8x500 on 1 at 2k pace, on three a few seconds below 2k pace.

Doing a 20 min piece capped at 24 does not relate well to a 2k, fine training, but more base work. To pull a sharp 2k you need to train 2k intensity. Not overly often, but in racing season twice a week will help you a lot.

[Anth_F]

Yes the 8x500's are the ones that really help for your faster 2k's.

You learn to push hard in those and it starts to feel horrible usually by the 4th one in... but this is where you push on and develop your metal. Because when pushing hard on a 2k it's the last 700-500m where your mental toughness you developed from the 8x500's really comes into play and can be what sees you over the line.

Like mentioned twice per week will help you a lot.

[gooseflight]

You need to row a couple of 2K predictors to find out what your capability is. 20 mins @ 24 spm doesn't provide much of a guide.

Then you can set a target and a pacing strategy that works for you rather than your recent "fly and die".

Had you continued at 1:55 you would have recorded 7:40 (230W). You finished with a 1:59 average or 208W. Quite a difference.

Needless to say it's better to row at a pace within your capabilities and speed up at the end rather than starting at a pace you think you can maintain and then quickly revising that opinion