Concept2 Forum

I'm trying to come up with some longer workouts for my team, but we're having some trouble on how to pace them. How close to 2k pacing do you guys think that 6x1k with 5 minutes of rest would be? I was thinking around 2-3 splits slower? Lmk!

I assume this is intended as an intense session? Almost as intense as 4 x 1k being generally used as a 2k indicator?

I'd probably say 1.5 / 2 is better, as you don't want to lose the intensity with it only being two more intervals, and there's the rest periods.

Having said that it might depend on how rest periods help or hinder a specific erger. I don't respond too well to long rests, but some of us need every second.

For me 4x1k 3:30r matches 2k pace +-.
Longer rests and 2 more intervals I would assume cancel out each other, so Stu might be correct.

Ha! So say the distance machines on the forum. Even 4x1k 5r is a bit slower than 2k for me. Add another 2 reps and I'd be struggling at +5.

MPx wrote: ↑

February 22nd, 2025, 1:53 pm

Ha! So say the distance machines on the forum. Even 4x1k 5r is a bit slower than 2k for me. Add another 2 reps and I'd be struggling at +5.

Hahaha, guilty as charged!! So many factors to consider as there's not a magic figure that works for everyone.

I'm trying to come up with some longer workouts for my team, but we're having some trouble on how to pace them.

Not a problem, just keep the Work high. If afloat it's Stroke that decides the ratings and so Power. That's what he or she is there for. But why 1k? Do you have to stop and turn round?

If dry, everyone is free to decide how to do it.

For progressive 2k plans with lots of variety, try the Interactives, there's plenty as to level, number of workouts, time to race day etc. The band is shown for each wo, determining ratings and so Power.

http://3.8.144.21/training/your_program ... 60&mhr=140

6x1k looks like enough for one day just keeping the stroke up to standard at UT1 ratings, 20-24, especially if you're still at the endurance phase of a 2k plan. If your crew has a decent 10W stroke say, even rate 20 means 600 strokes all pulled at 200W. 5' rest means each k will need a longish warmup too.

MPx wrote: ↑

February 22nd, 2025, 1:53 pm

Ha! So say the distance machines on the forum. Even 4x1k 5r is a bit slower than 2k for me. Add another 2 reps and I'd be struggling at +5.

Haha, this made me laugh
We are all different, sometimes I forget this, when writing some stuff

I think the pace suggestions above are what is achievable. Some will struggle more than others, so probably better to stick with your +5 and allow people to gt faster on repeats depending how that went. Of course if you want other intense rows close to this you will need to slow them a bit!