Concept2 Forum

Hey guys. 15 year old male, 5'7" (172cm), 123lbs or 56kg. I understand I have posted a few similar posts but im really just trying to get the best possible feedback to make sure my training isn't a complete waste of time. My 2km erg is 7:36 (5km = 20:09). As of now I have a bout 5 months till the next season to try get my erg time down to sub 7:10. I DO NOT have access to an erg so please dont offer those type of workouts.

My training is like this:
Monday morn = swimming (30 - 45 mins). Monday avo = running (40 - hour)
Tuesday avo = Gym (rowing related compound lifts: squat, bench pull, deadlift, military press, pull ups)
Wednesday morn = running (40 - hour)
Thursday avo = Gym (again same workout ^^^)
Saturday = bike (40 mins with heart rate around 140 - 160)
Sunday = Abs

I am not currently on a dieteray plan, however i do eat farely healthy (except on weekends). Do you think this schedule above is enough to drop 26 seconds over 5 months. Keep in mind I can't really afford to use up any extra time due to school work. So preferablly, if you could offer alternative training to those ones please do. Seeing as 5km ergs are generally aerobic fitness, what would be a good time to drop 20:09 down too to see if my fitness is on the right track to getting sub 7:10. (I might do a 5km in about 2-3 months to see my tracking).

Thanks guys.

You are asking to get better swimming, but only train on bike? In general would use every session to do aerobic work. That should be not to hard. And on top of that do compound strenght work. And very important, eat very well, and certainly ENOUGH, the one thing that could help you most is growing taller/bigger. How much this will help on the erg is almost impossible to tell. You will see it in the end. The fact you don,t row is a big minus, but for general fitness is does not matter.

Rowing 2K race is a mix of aerobic and anaerobic energy, with strength playing an important role.
The type of "off-erg" workout that matches that profile best would be circuit weight training.
If you are not familiar with the concept:
-choose 10 to 20 exercises, mix of legs, upper body and core.
-high number of reps of each exercise (at least 20 or more)'
-short breaks between exercises, preferably only long enough to change the station.
-repeat the circuit 2 to 4 times, with a few minutes rest between.
This type of training is far more effective for sports like rowing (or kayaking) than running or swimming, because, just like those sports, it combines the proper mix of energy sources and resistance.

But....erg is a valuable training aid. If you don't have access to one, why bother instead of engaging in more enjoyable sports?