Help

[Petar D.]

Hi guys ill give maximum on the 2k test, so i need a good tactic fot it.I am 167 cm and 65-66 kg and i hope i can go 7:28 or litle faster.Can u give me the pace/500m to know how to do start, middle race, and finish.

Thanks

[jamesg]

You need a real time, not a hope. 250W is quite a lot if you weigh 65kg. What to do depends on how long to your test. If it's in 3 days, do a 500 flat out and then the 2k at 30% less Watts.

Even pacing, or better start slow then go at -500; if 7:28 is real, say 1:53, 53, 52, 50. Keep the rating and drag at levels that let you pull full length quick strokes for all but the last 2-300m.

[Petar D.]

I ll do test in monday(its for 7 days) because temperature is too high now.Do u think that i do 500m max, then 2000m in the same training or separately.And i dont undrstand if its 30% less of that 500m or 30% less of my goal(250 watts).

Thanks

[jamesg]

The 500m test serves to get a benchmark if you don't have a better one already. Then do the 2k at 30% less Watts than the 500m test.

If you can do the 500 at 350W (1:40) then 250W in the 2k should be doable, if you don't go too fast off the start.

Other work near tests is usually polarised; either very fast or very slow, but no doubt you have a schedule of your own.

[Petar D.]

Test is finished.My 500max was 1:39:00 , and my 2k was 1:51:30.Heart rate for 2k was 185 , thats my limit in aerobic work when anaerobic comes which mean i could go much harder.

[hjs]

I ll do test in monday(its for 7 days) because temperature is too high now.Do u think that i do 500m max, then 2000m in the same training or separately.And i dont undrstand if its 30% less of that 500m or 30% less of my goal(250 watts).

Thanks

Don,t do the 500 that is nonsons, the relation between 500 and 2k is very weak.

For pacing, try to even pace the 2k, and try to increese the rate in the last 500 meter. Don,t start to fast, you will pay fof that later.

[jamesg]

Well done, your 2k was at 4W/kg (if you weigh 65kg) and the 500 at 5.5; both good. How old are you? 185 looks high as an aerobic threshold.

[Petar D.]

Thanks, i am 15 years old , in october i am 16.TR is 85-90% of heart rate so thats from 174-185 and AN-anaerobic is 90-100% thats 185-205.205 is max because i am 15 so 220-15 is 205.Usually when i am testing on any distance, my heart rate is around 190-195 in the last 200m so i could go faster then this i did.