If you could only do one workout...

[1984]

If you guys could all only do one workout from now on, but could do it as often as you wanted, with the sole purpose of reducing 2000m erg time, what would it be and how often would you do it?

Mine would probably be 8x150second pieces at 2s slower than 2k split with recovery equal to rest.


Also, just as a side question, has anybody noticed any good performance results from doing tabata sprints?

[hjs]

Proberly 500 meter reps.

Tabata,s no, useless for 2k work.

[gregsmith01748]

My first thought is: 4x1K/5' rests
It would be hell, but my 2K time would get better.

If you believe "science", a more logical answer is probably 4x20' / 1'r at aerobic pace. Since the 2K is 80% to 90% aerobic, building a big base is critical and the gains from doing the endurance work are more cumulative, where the sprints just sharpen up your God given anaerobic capabilities. You could also practically do this workout daily and not burn out, get injured, or quit the sport out of disgust.

So, I changed my mind. 4x20'/1'r
(the caveat is that you need to keep ramping the intensity so that it stays at a pace that puts you in the right training zone (below LT, lactates <2.2mmol/l)

That's my final answer.

[jamesg]

10 minutes UT2 with the last 500m flat out; OR any Wolverine 10' L4 routine with a similar sting in the tail.
Two-three or even 4 times a day, 2 days off per week.

[Dickie]

I agree with JamesG, I would do 5 x 10 minute L4 workouts with 3 to 5 minutes rest

Fred Dickie

[Gettingold]

I would choose 5000 m with a sprint home builing from the final 700 m.