Concept2 Forum

I am male about 5'11" 142 lbs (i know im light) and 15 years old. About 2 weeks ago, the beggining of crew season, pulled a 7:20, my pb, holding the stroke rating at about a 33-36 the entire time. My workouts are usually on the water consisting of whatever our coach throws at us for the 2 hours of practice. Mostly this consists of either a bunch of 6 min. sprints to a long steady-state. I am confindant in my endourance and i have been mostly trying to gain muscle mass in order lower my score. My goal is to eventually break 7:00, but i am not sure i can do this in the 6 weeks left of season. In those six weeks i want at least a 7:11 or so, and i need some opinions on how to train for this and of what a realistic goal would be.

Unless this (crew season) is the only time you have access to an erg, your training to lower your time should be done prior to the season - not now. With just six weeks in the season I'd listen to my coach and do what he says to make your boat faster. No sense in knocking yourself out on the erg in addition to 2 hours of OTW rowing each day. You will be fried when it comes to racing and your boatmates may not be appreciative! Focus on boat work. Refining technique at your young age is likely going to show more dividends than lowering your 2K time by 5 seconds.

If your endurance is good most people have success bringing their time down by doing lots of speed intervals ie 5 x 1000m or 10 x 500M with just enough time between to get your heart rate down below 100. But again - I'd speak with my coach. Don't forget to stretch, warm up and cool down properly.

There are tons of training plans out there for the erg(Concept II interactive, Wolverine, The Pete Plan), but it sure sounds like coggs is giving good advice when he says focus on boat work. Two hours a day is enough!

you can pull it off
at the beginning of my season, I had a 7:30
then 7:18
then 7:11
and finally 6:55
over about 2 months
Im like 6-2 160 tho (14 yrs)

The last 6 weeks of a season will usually see volume coming down in order to peak. Most athletes I've coached at your age group will drop 10-15 seconds on their 2k without doing extra work in the last 6 weeks. My advice is to just keep doing the water work and as coggs suggests, focus on improving technique and efficiency. Your 2k will come down as the volume comes down and your body recovers more.