How long to reach sub 7:00 2K?

ck728 · Post by **ck728** » January 21st, 2010, 6:07 pm

I realize there are a ton of variables involved here, but can anyone
hazard a guess on how long it might take me to break 7:00 in the 2K?
I am 53, 187 lbs. I only have about 7 million meters on the erg. I use it mostly for cardio now along with biking and lots of walking. I lift 3X/week also. My current best 2K is 7:36. I just finished a 10K in 40:56.
I do some interval work but probably should do more.
I had angioplasty and a stent put in about two years ago so I feel very
fortunate to be able to row again. I know the magic formula is hard work but thought it would be fun if someone could let me know how long it took them to break 7:00. (Preferably in my age group!)
I put in 10K plus a day now but that will likely go way down once the January Virtual Team Challenge is over and/or I get back on the bike.
Thank you!

aharmer · Post by **aharmer** » January 21st, 2010, 7:16 pm

There is no way to tell, and you'll get answers all over the board. I just joined the sub-7 club yesterday. I started rowing about 8-9 weeks and 200K ago. Went from 7:19 then to 6:51 yesterday.

I'm just shy of 40 yo so not in your age group. You'll see the entire spectrum if enough people respond. Seems like some people pull sub-7 from the beginning while others it takes years.

I hesitate to give advice as a newbie, but having my technique displayed and analyzed by the experts did absolute wonders for my technique and my times starting falling quickly soon after.

Good luck, keep us posted on your progress!

Steve G · Post by **Steve G** » January 22nd, 2010, 6:04 am

Difficult one, but reckon you have enough Ks on the clock to do it.
Took me 2 years just mixing the erg with my running, once under 7 it became more routine, reckon its a bit of a mental thing too!!
Cant offer much advise I'm afraid always gone my own way, but believe in yourself and you will crack 7!

All the best
Steve

Yankeerunner · Post by **Yankeerunner** » January 22nd, 2010, 7:34 am

It took my three years from my start at age 52.

I was/am pretty lightweight, having trouble keeping my weight above 150lbs, and came from a background of long distance running, although I'd been inactive for 2 1/2 years prior to taking up the erg.

For me the key to sub-7 was to adopt a structed training program. I'd stalled at 7:05 after a couple of years of steady progress. Following the Interactive Program from the UK site is what finally got me under 7.

chgoss · Post by **chgoss** » January 22nd, 2010, 10:18 am

It took me a full year and a half of hard work to get from 7:10ish, down to 6:59.

key for me was hooking up with other training partners on RowPro which allows you to train/race online with other people. I pushed myself much harder when I was with other folks all the time.

Free evaluation copy of RowPro at: http://www.digitalrowing.com/downloads/

BrianStaff · Post by **BrianStaff** » January 30th, 2010, 2:00 am

It's possible you might never do it.

Using Paul's Law http://www.machars.net/default.htm#paulslaw your current 10k time suggests your 2K would be 7:24.7

Also applying Paul's Law a 7:00 2K could be achievable if you can pull 1:35 for 500m - maybe you can test yourself on the shorter distance first for power and then work on endurance.

There is also a 16 week 2k training program here http://concept2.co.uk/training/interactive

Good luck

TomR · Post by **TomR** » January 30th, 2010, 11:53 am

I started at 54. Went under 7 at 56, roughly two full years later.

As yankeerunner says, some structure to the training, and, for me I think, the determination to push myself. You've got to include intervals, and I think time trials at various distances help prepare you.

When I rowed 2k, my 60 min best was 15k+ meters, 10k was 38+ mins, 5k was 18+ mins. You will find that almost everyone hits roughly those numbers at the point he can row a 7-min 2k.

Finally, I did my sub-7 2k at a race. Not sure I would have pushed myself that hard if home alone.

mikvan52 · Post by **mikvan52** » January 31st, 2010, 9:42 am

These preceding replies are right on the money:
"structure"; "speed work"... taking your time by putting in the meters.

Age, naturally, is a factor as is weight (but not height so much) I forget how tall Brian Bailey is but I think he's a full head shorter than me and I'm only 6' tall.
(Brian rowed 6:42 as a lwt in the 60+ bracket)

Background makes a difference (as in the answer to the question> "What did he do athletically leading into his fascination with the erg?")

My one major piece of advice to older people is; Try to go under 7' gradually... It's easier and more fun.
also: Stay away from 7-10 on the dial for race/interval work purposes.

Steve G · Post by **Steve G** » January 31st, 2010, 10:44 am

TomR wrote:I started at 54. Went under 7 at 56, roughly two full years later.

As yankeerunner says, some structure to the training, and, for me I think, the determination to push myself. You've got to include intervals, and I think time trials at various distances help prepare you.

When I rowed 2k, my 60 min best was 15k+ meters, 10k was 38+ mins, 5k was 18+ mins. You will find that almost everyone hits roughly those numbers at the point he can row a 7-min 2k.

Finally, I did my sub-7 2k at a race. Not sure I would have pushed myself that hard if home alone.

Spot on Tom with your comments.
I had also done sub 38 10K, just over 18 for 5K and 8K in 30 minutes.
As a later poster said it depends on backround, I had a massive aerobic base from 20 odd years of competitive running too when I started on the erg.
What I found key was building up to 1500 metres at sub 7 pace, knowing I could push on.
Steve

TomR · Post by **TomR** » January 31st, 2010, 1:24 pm

Unlike Steve, I never managed 8k in 30 minutes.

The interesting thing is that whether you're a smaller guy who comes from a running background, like Steve and Yankeerunner, or a larger guy who comes from some other athletic endeavor (I'm 6'1" and 200+ lbs), performance on the erg ultimately converges around these benchmark times.

As I recall, I tended to be a touch faster than some of the "endurance" guys at 500 meters, but once the race got to 2k and above, their engines could rev higher for longer than mine could.

It is humbling to be outgunned in a "power" sport by guys who are 50 pounds lighter. Just another instance of the Deity screwing with us.

tjf0 · Post by **tjf0** » January 31st, 2010, 8:54 pm

I started a little about 1 1/2 years ago and am approaching 4 million meters rowed. When I started I wanted to be under 20 for the 5k, under 40 for the 10k and under 8 for the 2K. I found the under 8 for the 2k easy so I then thought under 7 would be my next goal (what did I know). Took about 3 months to get under 20 for the 5k and am now shooting for 19 which may be attainable. The 10k mark was done without focusing on it during a training session where I just felt good....now for the 2k 7 minute goal which seems a lot more challenging for me....April I did 7:10, December I did 7:15 and last week I did 7:18...maybe it is an up and down journey but then again as I start looking at the CrashB times for 2k and my age and wt group...I may not ever see 7:00

but I will keep on trying for now I would be happy with a 7:08