Help me go sub-7:00 for the 2k

[LarryRow]

Just a few weeks ago, I managed to go sub-8:00 for the 2k, and now I'm trying to set a goal for a year from now, when I plan on trying to row on the water.

With that in mind, I wanted to spend the next year getting as strong as possible and developing my speed, strength, and endurance.

What steps can I take to try to break 7:00 for the 2k?

[G-dub]

I don't think its any different than what it takes to row 8:00, or 7:40, or 7:30, or 7:20, or 7;10, or 7:02.5! Working on aerobic conditioning, working on stroke strength and mechanics by doing low rate work, working on weaknesses, and etc.etc.etc. At least that is all I can get out of it! Doing one of the plans helps, such as Pete Plan. One thing I am going to start doing is practicing pulling 1:44.5 at r30 using the philosophy that speed is a skill. So its not to blow myself out on lots of intervals at any one time, but to do two 500's (or 1:30's or whatever) at the end of my workouts as skill work. I figure that doing that 5 times a week will give me ten reps a week and won't tax me too much. If it does, I will back it down. If it doesn't, maybe I will learn to go faster at that rate. I know at least one person will laugh at this, but I think that part of the challenge is to get real comfortable and efficient with the speed and stroke so that its second nature.

[Carl Watts]

A Sub 7 is a million miles away from rowing a Sub 8.

I don't know anything about your height, weight, age etc so it may actually not be possible to get below a Sub 7 regardless of training.

To put it in perspective, if your rowing a Sub 7 you can row a 8 minute 2K as a Cool Down, thats the difference in performance your talking about.

[MarkEg]

A Sub 7 is a million miles away from rowing a Sub 8.

I don't know anything about your height, weight, age etc so it may actually not be possible to get below a Sub 7 regardless of training.

To put it in perspective, if your rowing a Sub 7 you can row a 8 minute 2K as a Cool Down, thats the difference in performance your talking about.

Right on. The relative difference is absolutely vast. I haven't even attempted a 2K time trial for several months. I row 8 minute 10 cool downs every day in life as a wind down from what are my standard 8k R20 sessions. I doubt I could get under 7 for a 2K. I might, but I'm not certain I would.

[Anth_F]

A Sub 7 is a million miles away from rowing a Sub 8.

To put it in perspective, if your rowing a Sub 7 you can row a 8 minute 2K as a Cool Down, thats the difference in performance your talking about.

I'm no expert at all! But i totally get the gist of this for sure.


I take my hat off to anyone who can achieve a sub 7 2k.

I can see in some of peoples PB's in their profiles etc that there are some seriously impressive rowers here. I have lots of respect for that!!

[G-dub]

As usual Carl feels the need to be harsh. Don't let it get you down. I think I went from 7:30'ish down to 7:08 the first year. 7:08 to 7:02.5 the second year. Others with more capacity bring it down faster. But I think that one thing is true, that you can't get to 7:00 without first getting to 7:30 and so on. Take a long view and chip away at it. And I can assure you that I've never done a cool down at 2:00 pace, so he is full of crap on that one. Granted, I am 2.5 seconds above 7:00, so maybe if I can shave those I could do it, not.

[lindsayh]

Just a few weeks ago, I managed to go sub-8:00 for the 2k, and now I'm trying to set a goal for a year from now, when I plan on trying to row on the water.
With that in mind, I wanted to spend the next year getting as strong as possible and developing my speed, strength, and endurance.
What steps can I take to try to break 7:00 for the 2k?

Yes sub7 is a long way form sub8 and you will need to set some intermediate goals and you will need a plan and some serious training.
It may take a few years depending on the other variables but it is a reasonable goal for most and a real project. (I think you are a young guy Larry)
The best thing you could do is spend a few hours here reading some of the training threads that are full of tips both to help with technique and to help you develop a coherent plan based on something such as the Pete Plan or similar. These questions have been responded to many times in a lot of detail. Don't be impatient and don't race your training. Best to do a 2km as a TT every 3 months to see how you are travelling and to recalibrate your goals. Spend most time on longer steady stuff to build fitness and strength of stroke and get some advice to ensure that your technique is strong too. You could also read the C2 training guides both on the US site and the UK Indoor Sports Services site - hundreds of very useful pages.

[LarryRow]

Thanks for all the responses.

I'm a 51 year old male, 6' 2", 185 pounds.

I ran a 5:57 mile when I was 45 years old so I had some good aerobic capacity not too long ago.

I'm working with the coaches at EngineRm in NYC.

I know this is a difficult goal. I don't know if I can do it but I'll try.

I like the idea of just doing a couple of very fast intervals a week to get used to that pace.

I'd be pretty happy at 7:06/7:10 by next year.

[Anth_F]

I wish you the best of luck! I think you could do it, and would like to see you achieve it, or even come close to that goal as a matter of fact. If you want to achieve something badly enough and continue to strive toward it, anything and everything is possible.

(The sky is the limit)

[Carl Watts]

And I can assure you that I've never done a cool down at 2:00 pace, so he is full of crap on that one.

You should probably have a look at my training log of verified rows.

30 minutes at 2:00 pace is just a training row at only 17spm. Dropped the Cool Downs at 2:15 pace as they were a paddle. Cool Downs this season now done at 8:15 at 2:03.8 pace and these are sub 17 spm so yes I can do 2:00 pace as a 2K CD.

Still waiting for more information from the OP as to whether a Sub 7 is possible. You can tell pretty quickly the potential to do so from their stats. For many people a Sub 7 is simply not possible, its not harsh it is reality.

[jackarabit]

8' to 7' 2k is a 50% increase in power but the offsetting good news is you're going to produce that power for 7' rather than 8'.
Other very good news is your hgt and wgt. If you don't go 6:59.9 in a calendar yr. I'll miss my bet, Larry. So get a plan, do the plan for a couple months, see where you're at, reassess. Maybe you'll need more aerobic base work; maybe you won't.

[Carl Watts]

Ok missed the stats but I would say at that height, weight and age with a previous sporting background with the right training its still possible for you to get very close to a 7 minute 2K.

Expect to see some very quick performance increases but it will plateau but if I was to make a bet and put it out there it should be possible for you.

You need to start clocking up the meters with distance rows building in intensity, just doing all short sprint stuff will not get you there on its own.

[G-dub]

And I can assure you that I've never done a cool down at 2:00 pace, so he is full of crap on that one.

You should probably have a look at my training log of verified rows.

30 minutes at 2:00 pace is just a training row at only 17spm. Dropped the Cool Downs at 2:15 pace as they were a paddle. Cool Downs this season now done at 8:15 at 2:03.8 pace and these are sub 17 spm so yes I can do 2:00 pace as a 2K CD.

Still waiting for more information from the OP as to whether a Sub 7 is possible. You can tell pretty quickly the potential to do so from their stats. For many people a Sub 7 is simply not possible, its not harsh it is reality.

Carl, I don't care what you do. You made a suggestion that someone had to do a cool down row at 2:00 to be able to break 7:00 and that is pure crap. It makes no sense actually. You really need to get out of your own basement.

[lindsayh]

I know this is a difficult goal. I don't know if I can do it but I'll try.
I like the idea of just doing a couple of very fast intervals a week to get used to that pace.
I'd be pretty happy at 7:06/7:10 by next year.

Larry there is every chance that you can do it and you have years of improvement ahead and once you get to sub7 there is still blue sky
some fast intervals as part of the plan is essential and you are right - get used to going faster that the 1:45 split that you are aiming for.

[jackarabit]

Carl Watts writes:

You need to start clocking up the meters with distance rows building in intensity, just doing all short sprint stuff will not get you there on its own.

Absolutely! Doing 8x500 or even 12x500 every couple days ain't going to get it. 2k is speed but it's also aerobic endurance. 4x2000m/5'R or 3x2500m provides a tough once per week dose of speed/endurance as does 5-10k continuous at free rate.