2k Training Session examples

[eucid]

Hi,
I started rowing this month and yesterday I did a 2k at 7:55 (8:13 at the start of the month - the improvement was probably just due to better pacing). I have a (most probably unrealistic) goal of sub 7 minutes. I used to do some high level athletics in my early 20s, I'm 39 now, but the pole vault is slightly different from rowing...

Are there some good training session examples which I should be doing?
I've done a 5k at 2:30/500m
Also a 250m, 500m, 1k, 2k, 2k, 1k, 500m, 250m pyramid at around 2:20/500m
And 10x500m at 2min

These are just sessions I've been playing around with, but some guidance would be nice .
Thanks

[Dangerscouse]

I'd recommend keeping it simple and starting the Beginners Pete Plan, as this covers all of the usual sessions anyone would need.

The sessions you mention are also good, but I'd personally look to increase the 500s to 750s or 1k as you need to be able to understand better what it feels like when you're knee deep in discomfort

Having a solid athletic background from when you were younger is possibly a big advantage for you and imagine there is some crossover with pole vault, if only from the training regimes and needing a strong core girdle.

[eucid]

I'd recommend keeping it simple and starting the Beginners Pete Plan, as this covers all of the usual sessions anyone would need.

The sessions you mention are also good, but I'd personally look to increase the 500s to 750s or 1k as you need to be able to understand better what it feels like when you're knee deep in discomfort

Having a solid athletic background from when you were younger is possibly a big advantage for you and imagine there is some crossover with pole vault, if only from the training regimes and needing a strong core girdle.

I took your advice on upping to 750m from 500m... it's so much harder ha. I did 5x750m at 2min/500m, 1min rest. I was happy with the pacing in the picture link.

https://imgur.com/a/6SHtBSx

[RayOfSunshine]

If you highlight the link, then click the picture. The link you entered will show as a pic.

[Ombrax]

The link you entered will show as a pic.

Maybe.

For some reason this forum has the most draconian linked image size requirements I've ever seen.

[Dangerscouse]

I took your advice on upping to 750m from 500m... it's so much harder ha. I did 5x750m at 2min/500m, 1min rest. I was happy with the pacing in the picture link.

A fellow erger likes to say, 500s for pose; 750s for pro's.

It does make quite a difference, especially with only one minute rest. This is a good session.

[jamesg]

some guidance would be nice

Do not train without learning to row first. Develop your stroke in terms of style, length and force:
https://www.concept2.com/indoor-rowers/ ... que-videos

Typical basic endurance for a 7' 2k can be reached by pulling 200W at rate 20 for say 5000m a day. It might take a year to get there, starting with short intervals, no more than a minute or two.

After that you'll be able to get the speed needed by increasing ratings up to level that will be determined by your size and weight.

[eucid]

If you highlight the link, then click the picture. The link you entered will show as a pic.

Yeah the link wouldn't work with the img tags. Too big I think.

[Ombrax]

Too big I think.

It will tell you that the image size exceeds the max allowable on the forum.

Very annoying and it happens to me all the time. It's as if the memory limits here are stuck in the 1970's

[Elizabeth]

I think that more important than posting images, is following a balanced training plan that includes both steady state and targeted 2k sessions. Beginner Pete's Plan is a great option to build stamina and learn pacing.

[eucid]

I think that more important than posting images, is following a balanced training plan that includes both steady state and targeted 2k sessions. Beginner Pete's Plan is a great option to build stamina and learn pacing.

That's what I'm trying, thanks for the tips.

My last session I did:
2k in 10:00, looking at technique.
4 x 1k in 4:05, with 1min rest (all four were between 4:02 and 4:07)
2k in 9:45 technique and cooldown