What’s better:2 days 7 km a day or 4 days 3.5 km a day?

[montix]

Hi!
So… this is my doubt…
I’m always wonder if the same kilometers is better in more days because you’re practicing almost all laborable days.
Regards

[Ombrax]

I'm sure one answer will be "it depends."

More specifically, it depends on what you're doing in those km. For example:

1) Only steady rows?
2) Some sprints?

[montix]

I'm sure one answer will be "it depends."

More specifically, it depends on what you're doing in those km. For example:

1) Only steady rows?
2) Some sprints?

Hi!
And thanks in advance.
I’m just row at 2:10 minutes/500 meters to make those 3,5 km.
Now i’m doing this four times a week because it’s easier for me finding those 15 minutes a day that 30 minutes twice a week.
Regards

[Dangerscouse]

I think that if you're just doing 15 mins, that will be better if you do HIIT, as you're not exercising for long enough to make much difference for steady state.

Having said that getting into the habit of exercising four times a week, might be useful if you are able to find the time to do more in the future.

Do you do any other exercise? What is your goal(s)?

[btlifter]

How do the 15 minute sessions feel?

I'm general, I would encourage people to find a pace that they can sustain for a minimum of 20 minutes, unless they are deliberately performing high intensity exercise. From what I understand, 20 mimutes is approximately the threshold for some physiologically adaptations to occur.

Nothing wrong with working your way up to that gradually though!

[Dickie]

I would suggest 7k four times a week, as said earlier in this thread what you're doing now will produce very limited results if any at all.

[Tsnor]

Hi!
So… this is my doubt…
I’m always wonder if the same kilometers is better in more days because you’re practicing almost all laborable days.
Regards

Lots of data says

1. More total time the better.
2. Long slow sessions going 45+ minutes drives more adaptations than the same time split into shorter sessions.
3. Never more than 2-3 hard session per week (except for limited intentional overloads as part of periodization - which you shouldn't be doing if you are in the 14km/week range currently)

Net,
1. you are likely better off with 2 7km days than 4 3.5 km days if these are done slowly, however 14km per week is not a lot of time. Consider doing more distance/time per session. One 14 km session would be better than two 7 km sessions.
2. you are absolutely better off with 2 7km days than 4 3.5 km days if these are done at what you view as a hard pace (drives heavy breathing, sweat, etc).
3. Any exercise is better than none. If you'd prefer four shorter sessions go for it. As said above, do consider making one or two of the session hard. Example HIIT, or just a hard (for you) 2-3 kms.

[jamesg]

3 days 5 km with plenty of warm up first would being you up to the classic 90 minutes a week, just enough to keep a good level of basic training. Keep the power high, say around 3W/kg. This implies, if you weigh 75 kg, just under 20 minutes each for the 5ks.

A monthly 2k test will let you monitor progress, after 12-15 mnutes warm-up.

Mix it too to avoid ruts, doing 5 x 5 minutes, 4 x 6', 7 x 3', 10 x 2', not necessarily fast, but with a good stroke.

Also a pair of 20-22-24-22-20 x 2-minute Wolverine routines, always guaranteed to get up a good sweat, using your 2k stroke. These are very useful if you still need to learn to row fast at low rating.

[montix]

Wow!
A lot of good advices
I'll try readapt my times and distances:i think i'll try mahe those 5 or 6km 3 times a week.
Thanks to everybody