Dropping The 2k Time

[[old] allapologies916]

I was wondering what exercises that can be done in 30 min.- 60 min. that would be best from dropping a 2k time. I am currently 5'11'' and 163 pounds, although if it matters, I am currently on a diet for highschool lightweight (155 lbs).

[[old] blue87]

The best exercise i do for an hour is a 15 minute warm up at half pressure. Then 2 minutes @ 22, 2 minutes @ 24 full pressure with 1.5 minutes rest time inbetween. After repeating this 3 times, row light for 5 minutes then start again and do it 2 times. Then warm down.<br /><br />Martin