2k rowing machine?

Question

Im in high school and im rowing a 2k a bit around 7 30 but i need to get it down still. My mates about a year older than me are rowing just under 7 min so i want to get it around there in a year but i keep on getting around 7 30 each time. So im wondering if there is anyways that can help me improve my time and get it down to 7 min in a year.

Answer 1

When I was in high school, I tried the same thing because it seemed no matter what I did my erg score stayed the same.  The method I used that was the most helpful for me was, I started with 500m pieces until I got a projected score that matched my desired time for 2k.  Then I kept adding 100m to my pieces, but only when my erg time was low enough from the one before. I kept doing that until I eventually reached 2k and I shed about 25 seconds off my time by the next season.  

For example, do a 500m piece until your average split is about 1:40-1:45/500m?? ( I don't know your target split, so you can choose that yourself). When you can do that consistently, add 100m to your piece.  When you can row that 600m piece with your target average split consistently, then add another 100m. And so on, until you reach 2k. Also, once you get above 1000m, start incorporating a race plan into your pieces (like power tens every few hundred metres). You said that you wanted to do it in a year, which is good because this method is good for long-term practicing.  It is slow, but effective. :) I recommend it for you, but if you don't like it, try whatever you think will work for you personally.

If you're wanting to improve your rowing for the spring as well, you should do other erg tests. Try some "pyramid" exercises on the erg where you change your stroke rate about every minute or so. Start low at about twenty to twenty-two strokes per minute and then gradually increase your stroke rate. Once you get to your highest rate (maybe 34?? Depends how high you're willing to go), start decreasing your stroke rate until you get back to your original rate. The slower rates should have longer periods of time. This is what a pyramid is like:

row at 22 strokes per minute for about 5 minutes

then increase your stroke rate to 24 spm for 4 minutes

then increase to 26 spm for 3 min

28 spm for 2 min

30 spm for 1 min

28 spm for 2 min

26 spm for 3min

24 spm for 4 min

22 spm for 5 min

This is a 29 minute pyramid. You can adjust your stroke rate and time according to the type of workout you want. Pyramids are really great exercises to help you keep your split times down at different rates. I hate doing them, but they will make you improve faster than you think. Also throw in some 6k or 10k pieces every few weeks.You will find that this helps with your 2k score as well.

Besides erging, you should incorporate jogging and weight training into your daily routine. Get a gym membership. It's worth it. Do a long-distance jog in the morning and/or evening and try to increase your distance gradually. Your weight training should be based on the target areas that you think you need to build muscle in. DON'T FORGET TO DO CORE. Core exercises are so important. Especially for a rower!!!Anyway, all I have left to say is eat right and don't slack off! ;) Good luck!!