what is the best way to lower a 2k erg time

[cooldude_crew]

I am currently trying to get a sub 7:00 erg time. I improved my erg time from last year to this by reducing my spilt time by 19 seconds. 2:07 to a 1:48. But recently my erg times have been going down. 7:11 - 7:15 - 7:16. its like i hit a wall. What plans may be helpful in getting my splits down

[Neb154]

When do you want to lower it by? For the rest of this season or for next year? This makes a difference.

[cooldude_crew]

I would like to be at a sub 7:00 by end of summer.

[Neb154]

What I did over the last summer, that dropped my 2k time over 10 seconds and dropped 20lbs off of my weight, was basically this layout :

Sunday : 10k Hard
Monday : 10k Easy + Weights
Tuesday : 10k Medium + Weights
Wednesday : Rest
Thursday : 10k Hard + Weights
Friday : 10k Easy + Weights
Sataurday : Rest

Note : Make sure to eat protein filled meals after your erging and after your weights.

This kind of workout plan will help you drop weight, by burning alot of calories, increase your stamina, by logging alot of endurance work, and bulk up a little and get stronger, by lifting weights. The key to any 2k is a solid aerobic base. By doing as many long pieces as you can, you help to build your aerobic base, they key to the endurance 2k. Once your season starts, if you want to drop your 2k more, add some speed work with short intervals. However, for the fall season, you might want to stick with longer pices for the head races (5k and up).

[cooldude_crew]

Thanks for the plan. That will surely help my endurance. I am thinking about joining my teams fall row in order to get my aerobic and technique to a higher level.

[jbell]

Longer peices will definetly help. I was amazed during our try-outs this year when we had a 139 novice rower that pulled a 7:18 for tryouts and now pulls 7:00.1. Later I found out he runs a 4:40 mile and 10min 2mile.