How do I break 8min on a 2k for on an erg for rowing?

Question

I weigh about 140lbs and am 5'8" and 16 years old

My current time is 8:04.7

I know that you have to have a 2:00/500m average but how do you keep so consistent

and advice would be extremely helpful

thanks

Answer 1

1.  Warm-up well for 8-10 minutes at least, then get a few minutes rest.

2.  Improve your best :30, :45 and 1:00 times, so that 2:00 for 500m is not a big deal, and you can put in a fast finish.  Don't start too fast, or you'll be too fatiqued to fight the clock at the end.

3. Work on intervals with rest time of about 3 times the work period, and do long rows of 20, 30, and 40 minutes, with the constant work rate as close to 2:00 as you can make it.

A little extra weight work, such as hill or stair sprints, or bench step ups with weights will help. Bench rows will help, too, and don't neglect your abs.  I do 30-45 minute bench step-ups workouts, adding weight every 3-5 minutes, going up to a pair of 20# dumbbells.  I recently knocked a minute off my 2K time to 9:00, but I'm a 55 year old heart patient.  I have to keep my heart rate controlled, or I'd have a better time.

If you're goal is too beat 8:00, first try to do multiple 8:12, or 8:20 2Ks.  Those would be 4 x 2:03 or 4 x 2:05 back to back.  If you can do that, then it more psychological to be at 2:00 or 1:59.  Keep the rate VERY even.  Try to be at 500m at 2:00, 1000m at 4:00, 1500 at 6:00, 1750 or more at 7:00.

Lactic acid burn is very unproductive. Back off just a tiny bit, and stay just below that point.  Go over, and the pain diminishes what you can do by about 20%. Stay just below that threshhold and you'll be able to max out a workout with a good gradual acceleration at the last 40-60 seconds.