I am apparently am doing something wrong

[mitchel674]

Good advice, but I still think you're making a mistake by not checking on your technique with a video. I bet some tweaks could help.

[Tsnor]

Good advice, but I still think you're making a mistake by not checking on your technique with a video. I bet some tweaks could help.

Great point. Bet there is at least 10 to 20 seconds or more gained over 2K by getting form right. Especially firing legs completely before pulling with arms and back.

There are great videos to watch
https://www.youtube.com/watch?v=zQ82RYIFLN8
https://www.youtube.com/watch?v=oP6OR-G7AxM&t=7s

If you post a video and link it here people can give you feedback on your stroke to make it more efficient.

[mromero680]

Just curious, what kind of job requires an erg test? I've heard of running requirements but never heard of an erg standard.

[ampire]

Just curious, what kind of job requires an erg test? I've heard of running requirements but never heard of an erg standard.

Likely Police or Fire.

[Concept2scott]

Stupid question but on the 8 X 500 is this something that I can do throughout the day or is it all at once..

[Dutch]

All at once, one after the other with anything from a 2 min rest to 3 min in between. I think some people have mentioned 3.30 rest as well.
Opinions on the rest period would be good.

[Tony Cook]

Personally I think you don’t have to look beyond Mike Caviston’s advice - in short start each 500m piece 5’ after the preceding one, with active recovery.
Or in full, ‘ RECOVERY BETWEEN PIECES. This is another topic that in my opinion gets more discussion than it deserves. My advice in a nutshell is: get adequate recovery, and take a little extra rather than not enough. Maintain your ability to perform the workout at your planned intensity. Perform active rather than passive recovery to more completely facilitate the process. Some people imagine that by shortening the recovery interval you will benefit by more completely mimicking race conditions when you will be tired. My answer is, this isn't racing, it's training. The goal is to improve your ability to race well, not to practice crashing and burning in agony. The logical extension of that line of thinking would be to train while dehydrated, glycogen-depleted, sleep-deprived, hung over, in a hot humid environment with low oxygen levels and with "Dancing Queen" blaring at full blast in both ears. Hell, if you survived that, a simple 2K would be a breeze, right? But in reality, allowing more complete recovery allows the proper intensity to maximize the training stimulus and produce maximum adaptation to the workout. Still, make sure that recovery intervals are practical and not too excessive. I suggest a round number of allowing 5' per 500m. That means do a 500m piece, recover (some passive, mostly active) until 5' have elapsed since the start of the first piece, then start the next. For 4 x 1K, use 10' centers. Don't quibble about a few seconds one way or the other, but be generally consistent from one workout to the next.
I find that too much recovery is counterproductive from the standpoint that I lose my warmup, and I actually go slower. So it's a matter of finding the right balance.’

[Concept2scott]

Great advice and for those that inquired about employment..it is state police…everyone is moving away from the run as the ERG exposes weaknesses

[jackarabit]

All at once, one after the other with anything from a 2 min rest to 3 min in between. I think some people have mentioned 3.30 rest as well.
Opinions on the rest period would be good.

Do the 8x500m on 3:30 rest as per Pete “Lunchtime’ plan. That’s for high quality execution meaning emphasis on going rested but not cooled down as is possible on 5’R. Do need to do them hard 95-110% of current 2k watts, attempt to hold targeted pace or de facto initial interval pace thru 7 and last faster. If you don’t experience exercise asthma or EPOC (Excess Post-exercise Oxygen Consumption) afterwards, go harder. Took me about 13 mo. to do pretty much what you want to do on the 2kTT. I was 67 with CAD and a stented coronary artery but not overweight. Bad form to dis ambition but be mindful that wishes are not horses. Give it a shot. If you miss, you won’t age out of copshop eligibility in a year.

[Concept2scott]

Well here’s the mess in action

https://youtu.be/6P6TZgPymZo

[max_ratcliffe]

More knowledgeable people than I will comment, but it looks like you're feet are a bit too high. This causes you to sit too far on your back pockets, and round your lower back.

That's also taking the body out of the stroke. You can pivot a lot more about the hips (not the back) and that will lengthen your stroke as well as bringing the powerful hip extensor muscles into the stroke.

Essentially you're robbing yourself of 30% of the stroke (quads 60%, hips 30% and arms 10% is often the estimate).

Think a more powerful leg drive and then an extension of the hips before the small, final contribution from the arms.

It's not terrible by any means, but there is definitely scope for significant improvement. This is good news for your coming test.

[OregonERG]

I want to say first and foremost that I am a very novice rower. I row a 2k for work once a quarter and they average 9:15..I am by far not an expert at all. I am 6ft 1 and have recently dropped 53 pounds down to 230. The reason for me being in this forum is to ask for help…I am applying for a new job mid September and they will have a row test at 70% V02 Max in October which requires me to hit 8:20…

Sorry to hit "pause" on this thread but why in the world would a person have to row a 2km for work? And I thought maybe your employer had some fun corporate event but now you are telling me your new employer not only wants you to row but also has a time goal in mind for you? Is this an insurance thing? That can't be true. Someone suggested Police or Fire department, is that the case?

BTW, Congrats on dropping weight and making improvements down from that 9:15. Listen to the others on this thread and you'll get your goal, I'm sure!

[Concept2scott]

As mentioned above yes ..it is a state police test and it is a requirement

[Tony Cook]

Well here’s the mess in action

https://youtu.be/6P6TZgPymZo

In addition to what Max said the two big ones I see are - keep your arms straight for a lot longer on the drive and your legs straight a lot longer on the recovery.
Your stroke comes from pushing strongly with the legs while locking your core, rocking back using posterior chain and so think of your arms as merely a link to the handle.
Have a look at pick drill and reverse pick drill and incorporate them into your warmup every day.

[john32]

Well here’s the mess in action

https://youtu.be/6P6TZgPymZo

I have found the various YouTube video coach's have really helped with my form (as well as motivation and structure), talking you through a good warm up, session, etc., my current favourite is RowAlong

John