Estimating 2km time from other pieces - any anecdotes ?

[uk gearmuncher]

Whilst the best test is obviously the 2km test itself, have any of you successfully scaled other distances or performances up or down to provide a reasonable accurate estimation of where your 2km performance would be ?

[winniewinser]

You can use this but it's not foolproof....

https://www.freespiritsrowing.com/forum ... -predictor

8x500m average is a good indicator of what you could achieve.

[Dangerscouse]

Personally I find 8 x 500m not worthwhile as there's too many breaks and ot doesn't really get close to the pain you'll inevitably find in the last 500m.

4 x 1k r4 is a better indicator imo

[GrantMatt]

Thats a fun link, it was fairly close to estimating my Pb's

But I also wanted to say, winnieweiser, your weight and Pb's times are incredibly similar to mine. But you've got me on height (I'm 5 foot 11).
your goals are similar to mine, except I'm not sure if I'll get to sub 18mins for the 5km. At the moment I'm focused on 8000m for 30 mins.
Good to know I have a well matched competitor on the other side of the world.

Matt, Sydney Australia

[Gammmmo]

Whilst the best test is obviously the 2km test itself, have any of you successfully scaled other distances or performances up or down to provide a reasonable accurate estimation of where your 2km performance would be ?

Hello Bryce. The link below may be of some use:

viewtopic.php?f=3&t=5717

If you want to do a little more work, you could just look at the relationship between people's times in the signature. The beauty of this is alot will also put height/weight which will skew the relationship a little e.g. a larger/taller guy like yourself will TEND TO be relatively better at shorter stuff.

But you've got me on height (I'm 5 foot 11).
your goals are similar to mine, except I'm not sure if I'll get to sub 18mins for the 5km.

Entirely possible, Matt.
As you allude to I'd say you need to be getting beyond 8100m for 30mins to stand a chance though.

[hjs]

Personally I find 8 x 500m not worthwhile as there's too many breaks and ot doesn't really get close to the pain you'll inevitably find in the last 500m.

4 x 1k r4 is a better indicator imo

Funny, agree about the 4x1, but no pain during 500 reps?

[Dangerscouse]

Personally I find 8 x 500m not worthwhile as there's too many breaks and ot doesn't really get close to the pain you'll inevitably find in the last 500m.

4 x 1k r4 is a better indicator imo

Funny, agree about the 4x1, but no pain during 500 reps?

Hahaha, it's all relative! 500s are horrific but I find that they take about 200-250m until they really start to bite and then there's always a subtle difference that you're halfway so it's a bit more bearable.

With the 1ks, I find there's 700-750m still to go when it kicks in and there's no hiding place, but I still don't think that either of them are similar enough to the last 500m of a 2k, possibly because any really tough 2k I have done has been a slight fly and die, apart from BRIC last year when I think I could have given a tiny bit more.

[hjs]

Personally I find 8 x 500m not worthwhile as there's too many breaks and ot doesn't really get close to the pain you'll inevitably find in the last 500m.

4 x 1k r4 is a better indicator imo

Funny, agree about the 4x1, but no pain during 500 reps?

Hahaha, it's all relative! 500s are horrific but I find that they take about 200-250m until they really start to bite and then there's always a subtle difference that you're halfway so it's a bit more bearable.

With the 1ks, I find there's 700-750m still to go when it kicks in and there's no hiding place, but I still don't think that either of them are similar enough to the last 500m of a 2k, possibly because any really tough 2k I have done has been a slight fly and die, apart from BRIC last year when I think I could have given a tiny bit more.

For me, at times I did 8x500 on 1 rest pretty often. And maybe thats I remember them hurting, after 5/6 reps 1 min is nothing you look up after the first rest and see not much rest left... and still breathing hard, so you already start tired.

1k s are much more 2k, if the rest is long enough, the part 600 and beyond is much like a 2k ending.

For me 2k is getting to roughly 1600m in, feeling not completely dead, once you ate there, you know you get to the line.

[jamesg]

After a year of endurance work (15 years ago) I planned 2ks using the French protocol, which won me two golds and a silver in Europe, mostly due to lack of competition. My ½-2k times were 1:36-7:10, which is 395-280W, so about -30% in Watts, +12% ½k time.

This method gives the four paces for a 2k plan, and can be used 2-3 days before a race. It's probably not as efficient as flat pacing but is well suited to regattas with more than one race per day, since we slow down early and may not need to wind it up at the end. It corresponds to how I raced afloat.

http://www.fibrarowingteam.it/2000m%20R ... ration.pdf

[jackarabit]

Henry is spot on about the the 8x500. I remember Nik “Big Bird” Fleming posting to a Pete Plan thread that 3:30 rest was excessive. It was not all that luxurious for me as a 68 yr. old couch potato but I did learn to appreciate an unexpected personal advantage of Marston’s “close to competition quality execution”—90% HR recovery holding thru the third or fourth rep. Halfway is invested. Even I was willing to suffer a tiny bit to see the investment mature. I got pretty good at beating the crap out of the 8x500 b4 it beat the crap out of me. If I ever tried it on 1’ rest, I don’t remember finishing.

Tookay pace prognostication value of 8x500/R3:30 after the fact in my case: 2k pace - 8.1” (2:04.4 - 1:56.3) so worthless.

[winniewinser]

Thats a fun link, it was fairly close to estimating my Pb's

But I also wanted to say, winnieweiser, your weight and Pb's times are incredibly similar to mine. But you've got me on height (I'm 5 foot 11).
your goals are similar to mine, except I'm not sure if I'll get to sub 18mins for the 5km. At the moment I'm focused on 8000m for 30 mins.
Good to know I have a well matched competitor on the other side of the world.

Matt, Sydney Australia

Cool...good to have others to follow as they progress.

Happy rowing!

[winniewinser]

500's, 1000's.... whatever the intervals they ALL hurt

[uk gearmuncher]

If you want to do a little more work, you could just look at the relationship between people's times in the signature. The beauty of this is alot will also put height/weight which will skew the relationship a little e.g. a larger/taller guy like yourself will TEND TO be relatively better at shorter stuff.

Knowing what I know from a variety of sports that I've done over the years, you're absolutely right. I do get some positive skew in the 40-60 second critical power range based upon my physiology.

Just for kicks though, I did as you suggested and pulled off a quick and dirty sample of 30 posters on here and ended up with a mean ratio of 4.54 +/-0.1 from a 500m time upto a 2k. Obviously that produces quite a broad window but it does give me a starting point.

[nick rockliff]

If you want to do a little more work, you could just look at the relationship between people's times in the signature. The beauty of this is alot will also put height/weight which will skew the relationship a little e.g. a larger/taller guy like yourself will TEND TO be relatively better at shorter stuff.

Knowing what I know from a variety of sports that I've done over the years, you're absolutely right. I do get some positive skew in the 40-60 second critical power range based upon my physiology.

Just for kicks though, I did as you suggested and pulled off a quick and dirty sample of 30 posters on here and ended up with a mean ratio of 4.54 +/-0.1 from a 500m time upto a 2k. Obviously that produces quite a broad window but it does give me a starting point.

Try working the other way from 5k back. Should be 5k - 5 to 6.

[Dangerscouse]

Try working the other way from 5k back. Should be 5k - 5 to 6.

Good idea. My current 2k is more or less exactly 6 secs slower than my 5k and I agree it works well as a good indicator as I have also seen it in quite a few others 5k PBs