Base Building Questions

[hjs]

Currently fitness is sub 18min 5k, low 37min 10k, I guess 6:40ish for 2k (but havent done one recently).
I am not fully-fit as I had an injury which kept me from rowing, so have some room for improvement, but we arent talking easy noob gains.

Sounds like you're in good shape. What are your rowing aims? Based on what you're saying, I'm not surprised 2.02/2,05 is feeling easy.[/quote]

I want sub 6:30 2k, sub 36min 10k, but ultimate goal is ...drum roll...sub 17min 5k, which i mentioned on another thread, but have been hampered with injury in the last 3 months.[/quote]

Often the case in the end its what you want.

The forever replay is nonsens, you need to set small short term goals. If you just train aimlessly that never helps.

[ArmandoChavezUNC]

39, 92kg 6ft tall.

Currently fitness is sub 18min 5k, low 37min 10k, I guess 6:40ish for 2k (but havent done one recently).

I want sub 6:30 2k, sub 36min 10k, but ultimate goal is ...drum roll...sub 17min 5k, which i mentioned on another thread, but have been hampered with injury in the last 3 months.

Questions:

1. How long do results take? Eg for me to complete these sessions at under 2min pace for same heart rate?
2. If I sprint the last min of the row, will this mess up the session?
3. Should I slow down the pace towards the end, due to cardiac drift?
4. Is there anything else I should introduce into the training plan (speed sessions/TR sessions etc)?

1. Results can take a while. It took me about 10 months of serious training to get my SS pace below 2:00.
2. It is foolish to sprint the last minute, or last anything, of a steady-state row. The point of SS is to do SS, not sprint.
3. No. Always go out at a pace that you can maintain for the entire workout without exceeding your HR range. If you slow down, then chances are you're no longer in the proper intensity for SS and your gains will be diminished.
4. Yes. Add AT, VO2max, and max speed sessions. SS alone will not get you in the best possible shape.

I'd say given your goals you should look at doing closer to 6-7 sessions a week. I would decrease the stroke rate a couple of beats and stay on the lower end of that HR band.