Will the 2K Program get me fit?

[macher]

Great start to the program. One thing to keep in mind. There are intense days and lower intensity days. Feeling like you could go longer or faster on your 30' UT1 session is a good sign.

It's also good that you are getting used to rowing at a bit higher rate. Well done.

Heart rate training is different than maintaining work per stroke(watts). I'm pretty convinced that previously I was training at 6W/minute stroke, it was over the UT1 band and in AT/TR band. Because now I'm training at 150bpm/24SPM and I can last longer, which is UT1 band. I can row for 30 minutes, it's tough yes but at this point in my career I don't think I could row at 24SPM/144W. I'm also glad to start the 2k interactive with the test to show me where I'm at in my fitness level and it will only get better than 9:11.

[macher]

I must be getting fit. We had almost 12 inches of snow and I was able to shovel pretty well compared to last year. My wife was amazed

[hjs]

I must be getting fit. We had almost 12 inches of snow and I was able to shovel pretty well compared to last year. My wife was amazed

Good And doing that also helps your fitness. Increase the volume in all you do and improve your health

[macher]

Ok I'm at UT1 intervals right now in the 2k program. How much rest between intervals? As an example 2X10' UT1.

[Bob S.]

Ok I'm at UT1 intervals right now in the 2k program. How much rest between intervals? As an example 2X10' UT1.

If you are using a heart rate monitor, one convenient rule of thumb for any type of interval is to wait until your heart rate gets back down to twice your resting heart rate. Of course this will vary a lot depending on what kind of rest you do. If it is passive the time will probably be quite short. If it is active and too intense, the HR might not make it back down that far. Active rest should be just sort of continuing to move, not putting out any effort.

Bob S.

[macher]

Ok I'm at UT1 intervals right now in the 2k program. How much rest between intervals? As an example 2X10' UT1.

If you are using a heart rate monitor, one convenient rule of thumb for any type of interval is to wait until your heart rate gets back down to twice your resting heart rate. Of course this will vary a lot depending on what kind of rest you do. If it is passive the time will probably be quite short. If it is active and too intense, the HR might not make it back down that far. Active rest should be just sort of continuing to move, not putting out any effort.

Bob S.

I'm using a heart rate monitor and since I'm in the beginning stages of the 2k interactive the work is UT1(142-151bpm). In the interval times I've been choosing 2 minute rest and have been finding that my heart rate gets down to 120bpm(2X my resting) in about a minute of complete not doing anything rest(except for a drink of water).When that happens I start rowing very passive for the last minute then get back into ut1 mode when the session starts.

Talking about watts. I did a 2X14'/UT1 session yesterday. On the last 14' I decided to ramp it up. I wanted to maintain 110W/20SPM. I feel that maintaining 120W might be too much and will put me way above UT1. This put me at higher pace than what the 2k interactive suggested. Also put my heart rate over UT1, mid-high 150bpm. I was able to finish pushing myself. I then checked the memory and was shocked that I did 107W/20SPM on the 1st session for 14'.

[heroesfitness]

How are you getting on with the 2k program, has your fitness levels improved or are you trying something different ?

[macher]

How are you getting on with the 2k program, has your fitness levels improved or are you trying something different ?

Hi yes my fitness levels are improving.