Steady State and Pacing

[ROWING123PAK]

2K is 7:42.5, Steady State at 30 mins row , 5 minutes rest is 2:16.1/500m at R22. 5k is around 20:50. Where am I underperforming and how to improve? (Height 5'9, Age 15 Years)

[Dangerscouse]

As a rough guide, your 5k should be closer to +5/6 secs on your 2k, but it's 10 secs, so, assuming both were done as proper tests, your aerobic fitness is what you need to improve.

Your steady state is in the right suggested zone ie 2k +20-25, but this might also be where you're going wrong. You might benefit from going a bit faster in your steady state, as you're not prepared to dig deeper in a 5k.

What is it you're trying to improve on? The 2k? Your 2k isn't bad at all for your age, height etc.

What does a standard week's training look like? Do you do any other type of training? Any grey zone sessions?

[G-dub]

By continuing to row. Building capacity. Building power. At 15 it’s all in front of you. Do you row OTW?