What 2k should i aim for ?

[vamotos]

I am 16 5 foot 9 and 135 ibs i am in shape with a low body fat. i have rowed for a year training 4 days a week doing on the water sessions, steady state ergos and tests i currently have a 7:40 2k which i dropped from a 8:00 2k in 2 months i am not sure what to aim for next and what i should set as my longer term goals any advice would be appreciated.

[Citroen]

An 8:00 2K is 202.5W
A 7:50 2K is 215.8W
A 7:40 2K is 230.1W
A 7:30 2K is 245.8W
A 7:20 2K is 263.0W
A 7:10 2K is 281.7W
A 7:00 2K is 302.3W

Do you see the problem that the power required for each 10 second improvement is non-linear. There's also the problem that you've reduced the recovery time for each stroke.

[Tsnor]

I am 16 5 foot 9 and 135 ibs i am in shape with a low body fat. i have rowed for a year training 4 days a week doing on the water sessions, steady state ergos and tests i currently have a 7:40 2k which i dropped from a 8:00 2k in 2 months i am not sure what to aim for next and what i should set as my longer term goals any advice would be appreciated.

At 16, 135 lbs you will see some explosive muscle growth over the next year or two. When that hits your goals will shift rapidly.

Likely you have a coach who can help you set expectations, helps with rowing technique, etc.

At 4 OTW sessions a week the training approach I follow says only add long/slow efforts (biking, hiking, slow jog, slow cycle) coordinated with your coach on the off days. And add weights/strength training 1 or 2 days/week on your OTW day. Your coach can get you set up with a good weight plan, or can point you at another coach who can help. You want someone to show you how to lift safely.

You could easily be under 7:00 2K in the next 18 months, maybe sooner depending on when you start putting on weight. I'd look at then ignore the C2 Rankings -- too few kids your age rank 2Ks to see meaningful data. I filtered on male and lightweight and 15-16, you can set different filters. https://log.concept2.com/rankings/2023/ ... s=verified

[Ombrax]

Welcome to the forum, V.

This sounds tautological, but I'd say that your goals should depend on your goal.

Are you planning on rowing / racing OTW in college? Or are you doing this as part of a cross-training program?

I'd say that the details of your medium-term goals would depend on where you want to be 2 or more years from now.

Good Luck

[jamesg]

what to aim for next

For now concentrate on style to guarantee stroke quality and content. Strength will come anyway, endurance with style. There's always a seat for a good strokeman who can keep the crew happy. Go out in any boat you can find, including 1x.

Height 5'9 (1.75m) and 135lb (61kg) says BMI = 20, underweight as of now. Eat.