Concept2 Forum

Hey there,

I recently graduated from my collegiate rowing program and am entering law school in the fall. I have no real interest in rowing 2k's anymore lol...but I have challenged all of the men at our school to beat me at a 500m sprint each year at the local erg sprints. For each guy that can beat me I will donate $50 to the university's rowing program. Now, I am not that rich, but in time I don't see an issue with donating such a lump each year to improve the program. Do you all have any workouts or tips that could help me really hone down my 500m time?

In college I was a lightweight rower and pulled a 1:29 at my final erg sprints. Closest guy on my team was 3 seconds back. My school's program is primarily lightweight men, which is why I was able to win the 500m sprint each year for the past three years. I have stayed in good shape...can still attain the low splits I once could, except I am sure my endurance times are lacking quite a bit at this point.

Any thoughts?

Not very knowledgable or close to your league, but in the absence of anyone else chipping in...

To answer, I imagine people would need to know what exercise you are doing so additional suggestions can be blended in.

When this was asked before, I think consensus was that most improvement would come from strength and sprint training. So HIIT sessions such as: http://thepeteplan.wordpress.com/sprint-hiit/
Or for some endurance as well, perhaps 10x1'r1', potentially in batches (3x(4x1ir1')r4'? Off the erg, all the usual weight training that I know even less about.

However, I think the question was asked about sharpening for 500m off a "more normal" [there's a word for erg nuts ] 2k program. 500m is not solely anaerbic, so there would be some benefit from some endurance training. Swimmers do huge distances for 100 & 200m races, so I don't know whethere there is a distance its not worth going across, but the normal PP/WP short intervals (4x1k, 5x750 etc.) or some longer steady rows might be an idea.

Best of luck

- Iain

You might try Tabata intervals.
8 x (:20 work + :10 rest)
Not sure how many times per week though.