2k time

[Funktion]

I am 15 years old, 5 foot 8, and 140 pounds. My current 2k time is 185 watts which is 8:15,and my goal is to get my 2k under 8 minutes. If I row at a 24 the whole time how many watts do I need to get sub 8 minutes

[Tony Cook]

I am 15 years old, 5 foot 8, and 140 pounds. My current 2k time is 185 watts which is 8:15,and my goal is to get my 2k under 8 minutes. If I row at a 24 the whole time how many watts do I need to get sub 8 minutes

Hi Funktion,
8 min 2k = 2:00/500m pace = 202.5 Watts.
https://www.concept2.com/indoor-rowers/ ... calculator
When you say ‘row at a 24 the whole time’ I take that as your stroke rate. 24 is a low stroke rate for a 2k - most people do it at 30+. Is there any reason why you need to do it at 24SPM?

[jackarabit]

I am 15 years old, 5 foot 8, and 140 pounds. My current 2k time is 185 watts which is 8:15,and my goal is to get my 2k under 8 minutes. If I row at a 24 the whole time how many watts do I need to get sub 8 minutes

Hi Funktion,
8 min 2k = 2:00/500m pace = 202.5 Watts.
https://www.concept2.com/indoor-rowers/ ... calculator
When you say ‘row at a 24 the whole time’ I take that as your stroke rate. 24 is a low stroke rate for a 2k - most people do it at 30+. Is there any reason why you need to do it at 24SPM?

As implied above, raising rate to 28-30+ strokes/‘ will reduce average watts/stroke (workload per stroke).

185/24=7.7 watt stroke.
202.5/24=8.4 watt stroke.
202.5/30=6.8 watt stroke

Assuming you stay with rate 24, you need .7 watts/stroke increase for 8’ flat. Get the frequency of effort to 30 per minute and decrease average watts/stroke required by 1.6. Skin the cat as you will.

[jamesg]

If I row at a 24 the whole time how many watts do I need to get sub 8 minutes

Eight minute 2k is near 200W, at all ratings: Power and Speed have a fixed relationship, W = kV³, called the cube law.

Training is done at low ratings (18-24), since this helps develop technique and strength. Suggest you avoid high ratings, which can only lead to a short rushed stroke, of no use afloat.

[Tony Cook]

If I row at a 24 the whole time how many watts do I need to get sub 8 minutes

Eight minute 2k is near 200W, at all ratings: Power and Speed have a fixed relationship, W = kV³, called the cube law.

Training is done at low ratings (18-24), since this helps develop technique and strength. Suggest you avoid high ratings, which can only lead to a short rushed stroke, of no use afloat.

Training at lower rates is fine but I’ve never seen anyone race/TT a 2k at <28 SPM and usually 32+.

[jamesg]

I think he was talking about training, not racing, since he specified the rating, 24.