Is this a good workout plan for sub 7 2000m?

[hjs]

Hjs: Lucky me : )

What do you suggest: should i keep going at drag factor 122 and try to lower my 500 time (is that what you call split?) or do higher drag factor at the same 500 time?

I do steady state three times a week (10K, 10K and 5K) and once a week intervals (8x500 at 1.45/500. I did it with 2 min. rest this week, nest week 1.50 rest and so on...)

Drag is not so important. 122 ish is fine. The important number is indeed splittime per 500. A higher drag does not make the effort tougher. It only changes the speed of the stroke. The higher the drag the lumpier/slower the drive.

Re lowering best, its up to you ofcourse, but simply going faster at the same rest makes more sence. If you keep lowering rest, don,t go below 60 seconds.

[Marben]

Great, thanks!

[Marben]

Hi again!

Just wanna say thank you to hjs and Italianrower (and brag...). I have been listening to your advices about steady state sessions and today I did a first serious attempt at 2K. The time was 6,58. I think I could have done it at 6,55 if I started my "sprint" earlier.

So I will keep doing ss and in a month start doing longer intervals like 4x1000 (combined with ss). In middle of February I hope for 6,40 at 2K.

[teddyDK]

Hi again!

Just wanna say thank you to hjs and Italianrower (and brag...). I have been listening to your advices about steady state sessions and today I did a first serious attempt at 2K. The time was 6,58. I think I could have done it at 6,55 if I started my "sprint" earlier.

So I will keep doing ss and in a month start doing longer intervals like 4x1000 (combined with ss). In middle of February I hope for 6,40 at 2K.

Congrats - nice work

[mdpfirrman]

Congrats. That's a big achievement to break 7 minutes.

[hjs]

Congrats. That's a big achievement to break 7 minutes.

Nah, its only a beginning for him. A 1.45 5k is doable on a year

[Marben]

I reuse my own topic:

I have a 2K "race" i middle of February and I have been doing mostly steady state for about 2 months now. I have done 2 attempts at 2K, the first about 2 months ago at 2 7.26 and the second about 2 weeks ago at 6.58. I´m hoping for 6.40 in middle of February (I understand that going from 6.58 to 6.40 is much harder than 7.26 to 6.58).

My plan is to do long ss sessions this and next week and then with a month left to "race" focus on shorter sessions. What do you think about one month with weeks like this:

Monday: 10K ss
Wednesday: 4x1K (about 4 min rest)
Friday: 500m + 750m + 1000m + 1000m + 750m + 500m (about 3 min rest)
Sunday: 2K

Thanks in advance

[ItalianRower]

I reuse my own topic:

I have a 2K "race" i middle of February and I have been doing mostly steady state for about 2 months now. I have done 2 attempts at 2K, the first about 2 months ago at 2 7.26 and the second about 2 weeks ago at 6.58. I´m hoping for 6.40 in middle of February (I understand that going from 6.58 to 6.40 is much harder than 7.26 to 6.58).

My plan is to do long ss sessions this and next week and then with a month left to "race" focus on shorter sessions. What do you think about one month with weeks like this:

Monday: 10K ss
Wednesday: 4x1K (about 4 min rest)
Friday: 500m + 750m + 1000m + 1000m + 750m + 500m (about 3 min rest)
Sunday: 2K

Thanks in advance

Maybe do 12k and raise the intensity since you have a day off on tuesday then on wed shoot for a mid distance workout like 5x1500 at 2k+5 rate capped and I won't suggest going for a 2k every single sunday, if you don't have time do a 2k but rate capped start at 26 and add2 each week, you're right about more intense intervals berfore a race but in my opinion you should keep at least 30-40 km a week of SS if you have time I would do a 10k every rest day of the week at 2k+20-25

[Marben]

Italianrower: Thanks for your reply, always interesting to read.

The problem is that I can´t workout more than 4 times a week so my rest days are really off.

Maybe a better (than my first idea) week scheme would be something like:

Monday: 10K SS
Wednesday: 5x1000
Friday: 8x500
Sunday: 15K SS

I really think that I need to do some fast intensive sessions. I have been doing almost only SS the last two months (that is my whole rowing "career") and my body should need to get more used to fast rowing I believe.

[jamesg]

At 195 82 kg you should have the power (350W) for a 6'40 2k. You can check for this by watching your Watt/Rating ratio during endurance work and holding it near what's needed for your 2k target. A ratio of 12 would put you well on your way to 6'40, indicating that you have the speed. From there on it's endurance, of which we never have enough.

A 500 test will also help race pacing, at about 10-11% slower than the 500 pace (-30% in Watts). This is where endurance pays.

Yesterday I watched the Rio 4- final, again. The winning GB crew paced 87, 179, 270, 358 seconds (so splits 87, 92, 91, 88s). Notice how they cool it in the middle, despite being chased all the way by the Oz crew, so can go faster in the last 500.

[teddyDK]

At 195 82 kg you should have the power (350W) for a 6'40 2k. You can check for this by watching your Watt/Rating ratio during endurance work and holding it near what's needed for your 2k target. A ratio of 12 would put you well on your way to 6'40, indicating that you have the speed. From there on it's endurance, of which we never have enough.

A 500 test will also help race pacing, at about 10-11% slower than the 500 pace (-30% in Watts). This is where endurance pays.

Yesterday I watched the Rio 4- final, again. The winning GB crew paced 87, 179, 270, 358 seconds (so splits 87, 92, 91, 88s). Notice how they cool it in the middle, despite being chased all the way by the Oz crew, so can go faster in the last 500.

How long should you keep the pace you need for the 2 k in endurance to use it to test if you have the speed and need mere endurance?

[Marben]

Jamesg: Thanks, I´ll check that out. So far I have not been thinking about watts and stuff like that.

I did a 2K today to get a clue about my time. It was 6.52.5. I have been doing almost only SS since I started rowing for about 2 months ago so I believe I could do better times with a combination of both SS and intensive session than just SS the last month before race.

And all of you who said I shouldn´t do a 2K every week: you are absolutely right about that. I realise that I hate those damn 2K. One more before race and that´s it.

[ItalianRower]

[quote="Marben"]Italianrower: Thanks for your reply, always interesting to read.

The problem is that I can´t workout more than 4 times a week so my rest days are really off.

Maybe a better (than my first idea) week scheme would be something like:

Monday: 10K SS
Wednesday: 5x1000
Friday: 8x500
Sunday: 15K SS

I really think that I need to do some fast intensive sessions. I have been doing almost only SS the last two months (that is my whole rowing "career") and my body should need to get more used to fast rowing I believe.[/quote
Your suggested plan seems right to me, I think that you can get it down to 6:45 ish just with the 8x500 and 5x1k you suggested; I just saw your last post, congrats on the 6:52!! If you want us to give you advice with the pacing post a picture of the monitor or write the split/rate of each 500, sometimes you can lose 3-4 sec just with good pacing and a few by upping the rate.

[Marben]

Thanks Italianrower!

I did it at the gym and didn´t take a picture but if I remember correctly it was something like first 500 1.43, second 1.44, third 1.43 and fourth 1.41 and I think average spm was 27. Probably a higher spm would be good. I also believe I could use my legs more and get my arms faster to straight position after drive but when doing the 2K I can harldy use my brain at all...

[ItalianRower]

Thanks Italianrower!

I did it at the gym and didn´t take a picture but if I remember correctly it was something like first 500 1.43, second 1.44, third 1.43 and fourth 1.41 and I think average spm was 27. Probably a higher spm would be good. I also believe I could use my legs more and get my arms faster to straight position after drive but when doing the 2K I can harldy use my brain at all...

Not using your brain during a 2k is perfectly normal. With that said you probably could've been more aggressive in the middle 1k maybe try It 1:39.x, 1:40.x 1:41.x 1:3x Don't underestimate yourself I'm 17(yeah I'm not that experienced) 191 cm 82 kg and I pull 6:34 sometimes you just need the balls to hold the rate and split after the first 1k. Try 8x500 and 5x1000 at rate 32 try to hold 1:38-9 you CAN do It.