Concept 2 2K Training Plan--What does this mean?

[dgbarar]

Hi All:

I would like to begin one of the Concept2 2K training plans. Here is the URL: https://www.concept2.com/training/plans ... est-4-week
However, I do not understand some of the line items:

Week 1
Day 2: "Break up the 2k into 4 pieces of 500 meters. Work at a steady pace that you can maintain for the whole piece. Take 2 min rest before the next one." What do they mean the next one? Every 500 meters take a 2 minute break.
Day 3: Row 6 x 2 minutes good effort with 1 min rest. How is this to be implemented:
- 6 x 2 minutes with good effort.... What constitutes good effort?
- ....with 1 minute rest. Does this mean: 1 minute rest between each 2 minute interval.
Thank you in advance.

Don

[Ombrax]

Day 2: "Every 500 meters take a 2 minute break." >>>>> That's also how I would interpret it. (btw, that's super-easy to program in the PM under distance intervals)

Day 3: How is this to be implemented:
- 6 x 2 minutes with good effort.... What constitutes good effort? >>>>> See my response below.
- Does this mean: 1 minute rest between each 2 minute interval. >>>>> Yes (again, super easy to program in the PM, but under time intervals)

For "good effort" I would choose a pace that's around 5-10 sec faster (i.e. less for the time / 500m) than the average pace of your Day 1 2k workout, then adjust on fly as required. If you try 2k pace - 5 sec and find that that's too easy, then take a second or two off and see how that goes. You don't want to be totally dead at the end of the 6th interval, but you want to really have given it a hard effort.

Good Luck

[jamesg]

What constitutes good effort

If on a C2 erg if you use the standard rowing style that engages the legs, as shown by C2, then all work will be good (ie effective) since the stroke itself will be effective. Low aerobic rates (18-24) will then be enough to offer endurance.

[dabatey]

http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

This old training guide by C2 will be a good read for you and give some sort of guidance on what will be a 'good effort', as well as having multiple different plans to choose from that are a bit more detailed than the one you've looked at.

[dgbarar]

Thank you all for your help.

Don