Training suggestions

[Kevinmeier]

Hola

I just started Cam Nichols RowingWod 2k plan. It has some shorter intervals once per week and longer intervals once per week. I'm looking to add some more volume on 2-3 other days of the week. I had been doing some SkiErg intervals which I'm going to drop for now. From everything Ive read it looks like the suggestion is some days of 30r20 or 60r18. Since I'm just trying to add meters could I just do 60r20 2-3 days per week, maybe one of them with less intensity for recovery. I plan on doing either deadlifts or squats with airbike sprints once per week.

I'm 37, 215lbs and 6ft tall. I'm new to longer rows and a dedicated effort to be a better rower. Strength has been my main focus and I really want to increase my fitness. My 2K PB is 7:01 about a year ago at see level. I have moved to the mountains and could definitely feel the difference on the rower so I haven't retested.

Any suggestions? With a 2K split of 1:45, the posts I saw I think suggested a 60r20 goal split of about 2. is that reasonable?

I really appreciate any suggestions

[Dangerscouse]

Doing three 60r20 mins sessions is a good idea if you want to increase fitness. I'd aim to do one at 2k +25; one at 2k+20 and the other at 2k+15.

A +15 session will be quite tough so don't worry about backing off if it feels too tough after a while, and don't under estimate the difference the altitude will have so adjust the splits accordingly if you feel they are too fast. Focus on what you can do and how it feels for you rather than what other people are doing. "Comparison is the thief of all joy".

If it feels like too much along with the other 2k training sessions just doing it twice a week and dropping the 2k+15 is a good idea too

[hjs]

Longer Aerobic sessions should not be raced. 2k plus 15 is way to fast. Should be a lot slower.

[Ombrax]

Longer Aerobic sessions should not be raced. 2k plus 15 is way to fast. Should be a lot slower.

Let's say I'm going to do a 10k session in three pieces (10k is a long aerobic workout for me).

What's a typically recommended pace for 3 x 3333m (3min rest)? 2k +20? +25? +30?

Thanks

[hjs]

Longer Aerobic sessions should not be raced. 2k plus 15 is way to fast. Should be a lot slower.

Let's say I'm going to do a 10k session in three pieces (10k is a long aerobic workout for me).

What's a typically recommended pace for 3 x 3333m (3min rest)? 2k +20? +25? +30?

Thanks

If you split it up, the goal is often to go a bit faster, why else takes brakes. Or you are very unfit and really need those. In the longer run I would not take breaks or go faster.

Re pace, depending on the kind of rower, and keeping it aerobic, try around plus 20. Breathing should stay calm, if needed you should be able to say a few words, but not full sentences
After the third, you should be able to do a fourth rep, at the same pace. If not you are going to fast.

[Ombrax]

If you split it up, the goal is often to go a bit faster, why else takes brakes. Or you are very unfit and really need those. In the longer run I would not take breaks or go faster.

Re pace, depending on the kind of rower, and keeping it aerobic, try around plus 20. Breathing should stay calm, if needed you should be able to say a few words, but not full sentences
After the third, you should be able to do a fourth rep, at the same pace. If not you are going to fast.

Thanks for the suggestions.

I split it up to give myself more variety. I can stand about 5k in one stretch, anything longer than that is too mind-numbing for me, so I break it up. Two pieces if it's less than 7500m and three if it's more.

[jamesg]

In training, rates are low, but the stroke has to be good anyway. Otherwise it's not training. So try 200W at 20. At 30, this would put you close to 300W, which is a 7' 2k. Derate if at altitude over 1km.

If you used a rating substantially higher than 30 for your 7' 2k, you may need to work on your stroke quality; rate 20 helps here too.

[hjs]

If you split it up, the goal is often to go a bit faster, why else takes brakes. Or you are very unfit and really need those. In the longer run I would not take breaks or go faster.

Re pace, depending on the kind of rower, and keeping it aerobic, try around plus 20. Breathing should stay calm, if needed you should be able to say a few words, but not full sentences
After the third, you should be able to do a fourth rep, at the same pace. If not you are going to fast.

Thanks for the suggestions.

I split it up to give myself more variety. I can stand about 5k in one stretch, anything longer than that is too mind-numbing for me, so I break it up. Two pieces if it's less than 7500m and three if it's more.

It can be boring yes..

Changing rates can help here. I seldom do a session at one rate. Almost always use changes every few minutes. Sort if rate ladders.

[Kevinmeier]

Really appreciate the response