Concept2 Forum

Hi All,
I have 2 related questions.

1) What would be a typical strokes/minute profile in a best effort 2K on a c2?
What I mean is would you go say, 30spm all throughout or 28-30-32-34spm in successive 500s, or something like that?

2) What would be a typical HR (% of MRH) profile look like during a best effort 2K? I read that one cannot sustain 80%+ for long, so would it be more like a steady state 70% of MRH or would it increase throughout the 2K piece?

Thanks.
- K

My 2k pb is 6:41, when I did this I averaged 27 spm for the 1st 3 500s then for the last 300, or so, metres I sped my hands up and went to 31spm.

In terms of heart rate everyone is different, my average over a 10k would probably be close to 170, my heart rate on the 2k was average 190 with max 206.

My advice would be to only look at your heart rate after the test (only time I look at it is on the few ocassions I train in heart rate zones.

With respect to spm it's really what ever you feel comfortable with, I'm tall and find it comfotable to stay at a low rate thinking a lot about technique and being smooth. If you're smaller then you might want to up the stoke rate.

Just from memory, 85 percent of heart rate reserve 1/2 way through a 10k, and maximum by the finish.

A dozen years ago I checked my heart rate during a 10 mile race.

It was 149 (81%) at the mile, 154 (85%) at two miles, and at max 174 (100%) for the entire last mile of the race.

kamsbuddy wrote:Hi All,
I have 2 related questions.

1) What would be a typical strokes/minute profile in a best effort 2K on a c2?
What I mean is would you go say, 30spm all throughout or 28-30-32-34spm in successive 500s, or something like that?

2) What would be a typical HR (% of MRH) profile look like during a best effort 2K? I read that one cannot sustain 80%+ for long, so would it be more like a steady state 70% of MRH or would it increase throughout the 2K piece?

Thanks.
- K

To hold a harterate for more than 80 % is not that hard. If you do a 20/30 min piece, at race pace you wil see 80 % plus for most of the time. and almost 100% for a the last minutes.

Spm would be quit the same during the piece, only the start and sprintfinish would be higher.

You could look at the race resulst on the C2 UK page to check out race stroke rates. Here's a link to the results for the '07CRASHB's Men's Open Hwt race. Just click on "Race Analysis" after a competitor's name to get a graph of 500 pace (blue line) and stroke rate (yellow) for the race.
http://www.concept2.co.uk/wirc/results_ ... php?race=1
The first few competitors are not exactly typical .