Concept2 Forum

Hello, I am 14 years old and row around 6 times a week (3 indoor days 3 outdoor days). I usually do 3k or 5k for indoor training and my best 2k is at 8:15, however I feel like I can improve on that. Best 500 is 1:38 and best 1k is 3:45. Do you have any tips on improving the times and how to build up more stamina?

ROWING123PAK wrote: ↑

March 23rd, 2023, 12:27 pm

Hello, I am 14 years old and row around 6 times a week (3 indoor days 3 outdoor days). I usually do 3k or 5k for indoor training and my best 2k is at 8:15, however I feel like I can improve on that. Best 500 is 1:38 and best 1k is 3:45. Do you have any tips on improving the times and how to build up more stamina?

Your 500 and 1k times are pretty fast compared to your 2k, and all of your times (2k, 500, 1k) are still very fast for being 14 years old. Try adding in more steady state into your workouts, it will help with endurance and stamina. It may not seem like it would apply to a 2k since steady state is done at lower rates and higher splits than a 2k, but steady state will make a huge difference in your overall endurance and your 2k times.

If you are not already lifting, try adding some weight training a few days a week if possible. Start slow with light weights and work on form first, since you don't want to get hurt. Doing exercises like squats, deadlifts if you are comfortable, leg press, cable rows, etc. are all great since they use the same muscles used in rowing. There is a great article from the Athletic Build that has ideas for both erg workouts and lifting workouts and even provides a sample schedule for the week at the bottom of the page. (linked below)

Link to article: https://theathleticbuild.com/best-exerc ... -athletes/

Focus on enjoying the process. Good technique is just as important as speed and often can help you become faster on both the erg and the water. If you can, ask your coach or coxswain for technical feedback at practice.

Thanks a lot for your reply! I'll try out these things in training. For weight training what exercises are best? Is it deadlifts and squats or should other exercises be factored in?