Improving 2k time

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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h413041
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Improving 2k time

Post by h413041 » May 14th, 2024, 6:26 am

My 2k PB is currently around 7:20, and I am looking to improve this over the next 12 weeks. What would a good training program look like if I am to train 6 days a week (i.e. how many UT2, how many weights etc.)? Additionally, given a solid training program, what kind of time could I be looking to get my 2k time down to? I was hoping for at least 7:00 but I am unsure if this seems unfeasible. For reference, I am around 5 ft. 10 and 165lb.

iain
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Re: Improving 2k time

Post by iain » May 14th, 2024, 12:01 pm

The possible improvement and best way to achieve it will depend on many factors, not least identifying current relative weaknesses to work on. To this end it would be helpful to know:

What rating you did the 7:20 at, whether this was at a relatively constant pace or had large pace variations. It would also help to have other comparably optimum times for other distances ideally 500m or so and somewhere 5-10k. As to what training to recommend, it would be helpful to know your sporting background, how much time you have available and your age as well as what training you have been doing to date and any you wish to continue through this 12 weeks. In addition, training needs to meet your requirements and motivations to be done optimally. SO any info on what you don't like to do and what motivates you would be helpful.

I see training for 2k to include 4 main elements (in no particular order):

1) strength: a sub 7 requires >300W average so significant strength is required for a lightweight.
2) endurance: it is commonly claimed that 2k is 80% aerobic so the potential for the most gains. This is the slowest to respond although significant improvement may be possible in 12 weeks.
3) technique: Unless you have huge potential, 7:20 demonstrates you have at least reasonably good technique, so least likely to yield significant improvement in the short term, although there are sub-optimal techniques that can produce good results, improving them usually requires a decrease in pace prior to rebuilding the stroke and 12 weeks is a tight timetable to achieve this.
4) mental approach, pacing and confidence: to perform at our best we need to know what is possible as doubts always creep in and so we need to push past where we feel our limits are at the time and not slow down to below where we could perform. Also if we start too slowly we cannot make up the time, while starting too fast will also be sub-optimal.

Best of luck.
55, lightweight in pace, trying to get back to Lwt by gravity. Currently training 3 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

jamesg
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Re: Improving 2k time

Post by jamesg » May 14th, 2024, 12:43 pm

Twelve weeks is roughly half a 2k plan; at which point you move from mostly distance/endurance work at low rates (18-24) to intermediate work (aka threshold, AT) at rates 25 to 28.

Use the same stroke that you have developed, if you think it's big enough to get the power you want at say 30-32. In numbers 7' 2k is 300W.

So you'll need a stroke worth about 10-Watt minutes. Do work at from 250W at 25 to 280W at 28. Distances are less than 2k, done as intervals, with say 2' rest.

Don't overdo it.

If you need more detail, see the Interactive plans:
http://3.8.144.21/training/interactive
08-1940, 183cm, 83kg. Last seen MHR 140.
2024: stroke 6 W-min @ 20-21. No times yet, now using WODs.

h413041
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Re: Improving 2k time

Post by h413041 » May 14th, 2024, 5:38 pm

iain wrote:
May 14th, 2024, 12:01 pm
The possible improvement and best way to achieve it will depend on many factors, not least identifying current relative weaknesses to work on. To this end it would be helpful to know:

What rating you did the 7:20 at, whether this was at a relatively constant pace or had large pace variations. It would also help to have other comparably optimum times for other distances ideally 500m or so and somewhere 5-10k. As to what training to recommend, it would be helpful to know your sporting background, how much time you have available and your age as well as what training you have been doing to date and any you wish to continue through this 12 weeks. In addition, training needs to meet your requirements and motivations to be done optimally. SO any info on what you don't like to do and what motivates you would be helpful.

I see training for 2k to include 4 main elements (in no particular order):

1) strength: a sub 7 requires >300W average so significant strength is required for a lightweight.
2) endurance: it is commonly claimed that 2k is 80% aerobic so the potential for the most gains. This is the slowest to respond although significant improvement may be possible in 12 weeks.
3) technique: Unless you have huge potential, 7:20 demonstrates you have at least reasonably good technique, so least likely to yield significant improvement in the short term, although there are sub-optimal techniques that can produce good results, improving them usually requires a decrease in pace prior to rebuilding the stroke and 12 weeks is a tight timetable to achieve this.
4) mental approach, pacing and confidence: to perform at our best we need to know what is possible as doubts always creep in and so we need to push past where we feel our limits are at the time and not slow down to below where we could perform. Also if we start too slowly we cannot make up the time, while starting too fast will also be sub-optimal.

Best of luck.
Thanks very much for the reply.

Some information about me which should help for guidance:
The rate was 29spm, mostly sat around 27/28spm with very short bursts of 33/34spm every now and then over the last 500m or so,
500m time is around 1:36,
Would have around 1hr-1hr30mins per day available for training,
19 years old,
For a while have mostly just been lifting weights, occasional erg but not much, would like to continue lifting weights through the 12 weeks,
Motivation is to just become more fit and see the splits fall!

Dangerscouse
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Re: Improving 2k time

Post by Dangerscouse » May 15th, 2024, 5:38 am

h413041 wrote:
May 14th, 2024, 5:38 pm
Some information about me which should help for guidance:
The rate was 29spm, mostly sat around 27/28spm with very short bursts of 33/34spm every now and then over the last 500m or so,
500m time is around 1:36,
Would have around 1hr-1hr30mins per day available for training,
19 years old,
For a while have mostly just been lifting weights, occasional erg but not much, would like to continue lifting weights through the 12 weeks,
Motivation is to just become more fit and see the splits fall!
OK, that sounds a good base. You're able to maintain a good stroke rate, which, generally speaking, is important, and a 7:20 with only occasionally erging could be a promising sign.

You can definitely keep lifting, and I'd thoroughly recommend it, but maybe try and keep it down to two or three times a week.

If you need a training plan, I'd recommend The Pete Plan. It's proven to be effective, easy to follow and ticks all of the boxes that you need to follow.
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

alex9026
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Re: Improving 2k time

Post by alex9026 » May 15th, 2024, 5:46 am

h413041 wrote:
May 14th, 2024, 5:38 pm
Would have around 1hr-1hr30mins per day available for training,
19 years old,
To be 19 again with this available training time! Sounds like you've got a sensible mindset with your approach. As above, you can't go far wrong with Pete's Plan which a lot of people have had a good degree of success with. It is what I'll be following in my 2k prep... And definitely keep up the gym work, again I'd echo 2/3 sessions a week of it.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

iain
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Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

Re: Improving 2k time

Post by iain » May 15th, 2024, 6:29 am

It sounds like you are a little short on stamina and could benefit from increasing your rating, although your 500m pace is a little slow for a sub-7, but that could probably be fixed by rating up a little more. You should ideally do the 500 intervals at 32 SPM to get used to 30/31 in the 2k.

I would agree that the PP sounds a good idea, see: https://thepeteplan.wordpress.com/the-pete-plan/ . If you find that 10k at 22SPM is initially challenging, work up to it, possibly spending the first couple of weeks increasing distance until you can manage this. Some people recommend at least 1 session a week of 1hr+. If you find the plan too tiring, I suggest you cut the long hard distance and take 2 rest days per week.

Hope it goes well, let us know how you get on.
55, lightweight in pace, trying to get back to Lwt by gravity. Currently training 3 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

h413041
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Joined: May 14th, 2024, 6:18 am

Re: Improving 2k time

Post by h413041 » May 15th, 2024, 1:01 pm

Thanks for all the replies! I'll get underway with the Pete Plan in the near future and will report back once improvements are (hopefully) seen. Given my current situation, I just wanted to know what a good goal would be for me? Does 7:00 definitely seem feasible, or is this pushing it? If it seems doable, how much lower could I be aiming for? I understand this is a pretty difficult question to answer but I would like to gauge where I could get to.

alex9026
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Joined: September 11th, 2022, 1:24 pm

Re: Improving 2k time

Post by alex9026 » May 15th, 2024, 1:58 pm

It is certainly an attainable benchmark and one you should feel proud of when you break it. Be patient and it will be a question of when, not if...
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

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