2K strategy - what needs improving?

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2K strategy - what needs improving?

Post by millermathewson » May 20th, 2024, 4:30 pm

I train 3 (occasionally 4 B) ) times a week, am male, 57kg and 5ft8.
I know I’m never gunna be an olympian but would love some insight regarding the famous 2K.

Attached is my pb. Strategy wise, how does it look? Any observations, stroke rate or anything would be appreciated. Also any tips to improve.

I did one a few weeks before, avg rate 27 and got a 7:49.2 so I don’t know if that means anything.


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Re: 2K strategy - what needs improving?

Post by MPx » May 20th, 2024, 6:26 pm

Sadly nothing attached to your post. You're doing fine for your size and on 3 or 4 sessions per week. Without the further data, hard to say much more other than rate 27 for a 2k for a relatively smaller person is low. Most of us try to get into the low 30s for a 2k (even the giants) and lightweights often well into the 30s. But not everyone, so its not going to be a silver bullet.
Mike - 66 HWT 183


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Re: 2K strategy - what needs improving?

Post by iain » May 21st, 2024, 3:27 am

To evaluate your time it depends upon how long you have been training and what other sports you do and your age. Otherwise I would agree that you could probably improve most by getting used to maintaining a higher rating. The other point is how the 2k progressed. Quoting the separate "splits" within the 2k would show whether your pacing could be better. But most men aim for a sub 8 min 2k as their first big target, so well done from completely smashing that.
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/

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Re: 2K strategy - what needs improving?

Post by jamesg » May 22nd, 2024, 1:02 am

rate 27 and got a 7:49.2 - 57kg - 15y
7:49 is 220Watt, so at rate 27:

Stroke work = 220/27 = 8 Watt-minutes
and 220/57 = 3.9 W/kg.

Which certainly looks good for a 2k at age 15 and 57kg. I'd guess you had it under control, so could do well in stroke seat. Times for 13-18y LW/2000m age range can be seen in the C2 rankings. There will be full records for year 2024, but only a few for 2025 (which started May 1st 2024). There you can seen the progress typical for that age range and times for your cohort.

If you must do a 2k or longer, take it easy. A 2k TT is best done after a good warmup and at constant pace. Pacing depends on experience, but if we start slowish and then check what's going on after the first 500m we can usually finish hard, as if in a race.
08-1940, 183cm, 83kg. Last seen MHR 140.
2024: stroke 6 W-min @ 20-21. No times yet, now using WODs.

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Re: 2K strategy - what needs improving?

Post by dabatey » May 25th, 2024, 9:21 am

As a similar weight male (61kg) albeit much older, I found that as I got fitter the stroke rate crept up naturally.
Age 50....Weight 61 Kg....
Started rowing 27 Aug 21
2K 8.33 (19 Sep 21)...8.02.3(23 Oct 21)...7.57.8(13 Nov 21)...7.55.4(7 Dec 21)...7.37.0(15 Mar 22)
5K 22.14 (2 Oct 21)
Resting HR 48....Max HR (Seen) 182

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