Rowing Machine: Best Way To Improve 2000m Row [LETS GET REAL!]
HTML-код
- Опубликовано: 14 окт 2024
- ► The # 1 BEST Rowing Fat-Loss eBook (written by me!)
www.trainingta...
So many rowers are seeking to find the "secret to a faster 2k". This video aims to bring to light the reality of improving your 2000-meter row and help you better understand what it takes to improve! Hopefully this video can help you start getting the MOST out of your rowing workouts! I am here to help in any way I can with more resources below!
► My App: JUST ROW -- Follow Along Rowing Workouts & Mobility
hiitplus.vhx.t...
► Products I Use and Recommend:
www.trainingta...
► I Will PERSONALLY Review Your Rowing Form
www.trainingta...
► Training Tall Merchandise
training-tall-...
My Workout Shoes
amzn.to/2FMyh4g
My Podcast Mic
amzn.to/37YM1CD
Concept2 Model D with PM5 Performance Monitor
amzn.to/2OwiecU
WaterRower Rowing Machine
amzn.to/35Lx455
Rowing Machine Mat
amzn.to/35QH4dd
My Protein Powder
amzn.to/37SNwCn
The BEST Massage Gun
amzn.to/36mOi9G
My Pull-up Bar
amzn.to/2wkQSQT
My Primary Video Camera
amzn.to/2q8QNwA
My Action Camera
amzn.to/34KCop6
My Recommended Dumbbell Set
amzn.to/35N6zfw
My Editing Computer
amzn.to/2R3Wuab 
Развлечения
Very pleased to announce the release of my new eBook, 'Row Your Fat Off!'. If you have just began using the rowing machine or recently purchased a machine for yourself, THIS is the ultimate guide to get you started in the right direction towards your fat loss goals! You can check it out from the link in the description box above! THANK YOU for all of your support!!
Training Tall that was the best vid I’ve ever watched
Im 47 and I've never trained before. I've joined a gym 2 weeks ago and have been focusing on the Rowing.. I love it!. I just did my best 2k - 9.18. Please laugh if you want !!. I will get better with time. Enjoy this channel and find it encouraging
Hey Crowblack! Wow for your first ever 2k and at 47, that is AWESOME! I would never laugh at someone who is putting forth hard work while so many others are just sitting on the couch. Keep up the great work, and your times will keep improving and so will your fitness!
I'm 10 I got 789 in 5 minutes am I good
Tonnie Seift Probably don't have to worry about it until puberty.
Jeremy Newcombe what ya mean I have purity spots
Still can't spell
There was a man, his name was murray
on the erg he was in no hurry
for many a kilometre per week did he row
the splits were not fast but they were not slow
For fifteen long years he toiled away
gallons of sweat were shed e’ery day
said he to the torture machine, the concept 2
“I will sacrifice my time for you.”
The erg felt his love and was smitten
and on his PM4 these words were written:
“Of all ergos yours will be the fattest
In the pair you will be the fastest.”
One fortunate day he met a blonde
He was a giant, his name was Bond
In 2009 they got in a pair
Even the Brits they could not compare
For 71 races this pair could not lose
E'ery 3rd 500 they cruised by all crews!
In history books their names we enshrine
As the best ever, the greatest of all time.
Thus as the erg spake all those years ago,
The steadier the state, the faster you’ll go.
Gloriously written.
C T this is the greatest thing I’ve ever read
true poetry right there
HAAA! This is so awesome!!!
This is incredible, a proper homage to steady state
I promised myself I would do 2000 meters after every practice (even after doing about 10-15k give or take) and my 2k went from 1:54.9 to 1:50.7 in 2 weeks (I am 15). Thanks for the advice and motivation!
AMAZING!! Way to stay accountable and do the work!
yeah man, I'm a 135 lb 14yo and I started putting in an extra 5k meters a day and went from 7:36 to 7:27 in a bit over a week
yeah and your still .2 seconds slower than me buddy lmfaooo. ly cant wait for 6x500 tmrw
Really great video. I've been rowing, maybe, 4000-5000m at most during my workouts. I've rowed a 6:54.9 2K at age 55. This video brought back memories of running D1 track in college. I ran about 35-40 miles per week in high school. To reach the level I did in college (sub-30 10K), I had to run 100-120 miles/week. I didn't think anything about it; I just did it because I wanted to get better. I need to do the same on the rower.
Great advice! I've been an OTF member for 6 months now and really enjoy the rowing to the point where I take it really seriously. I've started to treat every workout as "training for race day" (benchmarks). My previous 2000m time was 6:19 which I was very proud of. (keep in mind everyone that this was on a water rower not the C2). I'm really looking forward to the next 2k benchmark coming up in a few weeks. I've been working on my technique and pace and race plans but your 100% right. The only way to get my time down is to put in as much time as possible on the rower and work my hardest every time I strap in. target time is 6:00 or better.
Awesome job, Brad. You've got the right mindset, man. Keep up the hard work and you're gonna knock out that 6:00 goal!
Putting in more miles IS going to help you with your 2K - BUT it must be planned. It must be a well thought training programme. 60-70% of the training should be in the low-mid intensity zone (HR 120-150), 20-30% in the mid-high intensity zone (HR 150-170) and only 10% in the high intensity zone (HR 170-Max). Purpose of low intensity workouts is developing your cardiovascular system, increasing endurance and decreasing recovery time needed between hard training sessions. In other words, more time you put in doing low intensity workout is going to help you increase the time doing high intensity stuff. You can mix between erg, bike, running, swimming to break monotony, but main focus should be on erg. Mid intensity workout is going to help you develop specific strength and, I'd say, character. Then there's high intensity workout which can be used to increase VO2max if performed at anaerobic threshold level. (approx. the fastest pace you can sustain for 30mins if well trained athlete), or you can train lactate tolerance if you go sub anaerobic threshold. Both of these matter - first one is going to help you with your mid race pace, while the second one comes into place after second half, when it really starts to hurt. This is only scratch on the surface, though. One more thing, you should always listrn to your body. PUTTING IN MORE MILEAGE GOING HARD EVERY SINGLE TIME YOU SIT ON THE ERG IS GOING TO MAKE YOU WEAKER AND SLOWER IN TIME.
I really like your detailed explanation! Thanks for the insight!
Thank you Marin for your excellent advice... Definitely need to more practice with different intensity levels and longer rows... I'm really mixing it up now so 500/2000/5000, need to attempt a 10K. Definitely improving though..!! I love the Erg ❤️💪😀
does Zone 2 training work with the C2? it means you would need to be doing 60-90 min sessions which is not really suitable for a gym goer.
I know this video is six years ago, but it still applies today. I wasnt really exposed to compeititve rowing till I was around 17. I'm starting consistently to row now at 18 and I wanna keep improving my time every week. I will look to this video as a good reminder. Thank you
Knowing the inside tip that collegiate/ pros put in +30,000 meters in the course of a day is incredibly useful prospective to have in mind when setting my own goals. Thanks.
No worries! Glad you could get some positive inspiration from the vid. Good luck to you and your training!
Well, youve certainly summed up what seperates those who move ahead and those that do not. Couldn't have made it any simpler!
Thanks, MrHollick! I appreciate that!
I know this video is 5 years old, but I have been watching some of your videos trying to get some tips. I am taking a physical test for a police department and their test is a 2000 meter row.. I have never rowed in my life, and quite honestly, have been very out of shape the last 7 years. I bought a used concept 2 rower (machine they use for the test) and I had 3 different sessions my first day. The final one, I pushed myself to get to 2000 meters, but, it took me 10 minutes. My absolute minimum for a goal is 8:30. Hoping I can improve with every day and honestly, felt ok with 10 minutes on a 2K, being my first time ever doing a full 2K. Appreciate the content!
A good non rowing workout I learned at crew practice is run a mile as fast as u can four minute break then stairs for ten minutes core stuff then about 3/4 of a mile as fast as possible
Unlike some of the other, probably more experienced rowers/commenters here I like this video. I'm coming back to "exercise" after 20 years away from any kind of structured training ( I used to be a reasonable age group triathlete) and I have to admit it I was here looking for a "quick fix". This really reminded me that back in the day, I actually did put in the work, the lengths in the pool, the miles and miles on the bike and running and even in the gym. This was actually the video I needed to basically say "there are no shortcuts, put in the work and the results will come".
Rock on, Philip! You've got the right mindset for long-term success! Keep up the great work!
love it. That's exactly how it's done -- no shortcuts, no magic pills, just work, work, work.
I’m 14 and my pb is 8:29 but I’m convinced I can do a under 8min 2k before June😁😁😁
Hell yes dude, did you break it yet?
This is an awesome video Austin- informative, genuine, and effective… I felt like I was in the gym with you! And thank you for everything you’ve done to promote rowing as a sport, and to help make better rowers (like me). I knocked 30sec off of my 2k time thanks to you, with better times to come. Signed, A heart-attack survivor
Just caught this video after watching you and dark horse meet up at Crew Classic. Funny thing is the very next day after you posted this I did a full marathon ha,ha....in 2h:57m. So yes I am prepared to put in the work to achieve my goal. Which was to do 2million metres this season. Reason: I turned 50 the the week before doing the marathon
That is so awesome, spanner! You're an inspiration! Keep up the great work!
Update: 2 million metres past with just over a week left of the season...phew! Next seasons challenge....Sub7 2k!😜
Hey dude, your vids are informative and get me stoked to go row. Thanks for all your efforts and please keep it up. Volume certainly makes a person turn the corner athletically however overtraining is so easy to do so a little soul searching before putting in 3 hours a day of training on top of your full time job and family is justified. Thanks again for the quality content!
I’m 40 years old female, 150 lbs, used to run (marathons) in my late 20s as a hobby but stopped exercising in my 30s when I had two kids & got busy juggling work. I turned 40, decided to get back into fitness by joining a CrossFit style gym & training for a half marathon, only 5 months in.
I usually skip Metcon days bc I was afraid of them but started about a month ago. Did my first 2000m “death row” and somehow managed a 8:16 time!!!!
The coaches think I could actually do much better bc my form sucks. I’ve been watching all sorts of videos because tomorrow is another 2000m row day and they expect me to do better than 8:16, and I am scared LOL! I’m scared my heart will come out of my chest and I need to make sure I focus on proper form and not let the competitiveness get to me!!!
Thanks for this vid. You're absolutely right, i know what i'm able to put in what i get out and what not. Goal is 6:40 and i'm on a good path to achieve it soon at the championships :) cheers
You are on track, my friend! YOU GOT THIS!
Steve Redgrave won gold medals at 5 consecutive Olympics. Redgrave's training regime at age 38, leading into his final gold-medal performance at the Olympics:
* 370km /week, plus weight sessions in the gym.
* 65% of the rowing time is just grinding out the kilometers at 18-20 strokes per minute, at a heart rate of 140.
* 2-3 times per week, he would do more intensive exercises.
* Once a week get up to competitive pace of 36 strokes a minute, which has the heart racing nearer to 170-180 beats a minute.
Crazyyy amount of volume - but definitely what it takes to be a 5x Olympic champion!
At first I thought that was a typo. What the hell... that sheer volume is almost unthinkable for mere mortals like me
A friend of mine bought Steve Redgraves old house in Marlow, you could see where the rowing machine had been used in the spare room as it had worn holes into the floor. It's now easy to see why!
Soo what does 18-20 SPM grindreel means for normal ppl even noobs?? If i wanna train for 5KM since these guys have 140HR at 18-20SPM does this mean i should train my 5K for 14-16SPM then roughly???
Yes but he was rowing an actual boat and that requires lots of skill
Proper periodization consisting of the sweet spot between frequency, duration and intensity is pretty awesome to watch, especially if your coach knows his shit. It's pretty cool to see the matches burn come Raceday
Hey Austin,
Katie from England here, so glad I found you!!!! In only a few sessions I've improved my 2000M. I started rowing last year for fitness and with an end goal to Joining a club and getting on the water. I LOVE THE ERGO, I'm addicted!! Being a Tall gal at 6ft helps, but your tips advice etc have had a hugely profound effect on me, so Inspiring. Currently rowing up to 5 times a week. THANK YOU HEAPS!! 😃
Hey, Katie!! Wow, you are very tall! I am so glad that you have found the information helpful and it is great to hear that you are improving so much! Keep up the hard work! Remember, miles make champions :)
Training Tall Hey Austin, aww thank you for taking the time to reply, I'm tall but you've got another 8 inches on me!! It's good to be Tall. Loving your Food prep videos too great to see your Vegan and love your plant foods!! Where are you based in the States if it's OK to.ask? Katie 😊PULLING FOR VICTORY!!
I've been rowing for sometime now 4 months, 24 years and just today hit 8:34 record it's incredible and inspiring to see the world records are so ahead of mine will train harder and smarter!. Thanks!
it is all about self motivation, how much do you want to improve, how much do you want to hurt extra, will you do an extra 20 min or 30 min or even 40 min...
You know you're right. That wasn't the video I was looking for. But its the truth.. and I don't think there is a way out of it. And beside I just started taking rowing seriously two weeks ago. And I don't mind putting more work i really like it.
I’ve just started rowing a couple of weeks ago, first time in my life at 39 years old. Best speed so far is 6.58 for 2km. I have surfed all my life, so do have paddle fitness, but I’m really loving rowing.
Also that’s with a resistance of 10. I’ve just found out I should drop that down to around 4 to represent that of water.
Sounds like you are off to a great start, Caine! Keep up the great work and you will continue to improve your 2km time!
very true, meters help iron out inefficiency , like swimming, performance it comes to you, over time.
Personally, the most mind breaking thing on an erg is a 20 minute. Just wait till you get to 8 or 9 minutes into it.
Yeah so true! But you know, 20 minute rows are one of the best ways to build aerobic endurance! Try a 3 x 20 minutes @ 20 SPM with 2 minutes rest in between and you'll become a BEAST!
I honestly would take a 5K (or in my case more like a 5250) any day over a 2k
Just started rowing, 5 minutes in the morning and 5 minutes in the evening, 650 m per time, 1 300 m. Almost 61, male, hoping its going to help my 5 k parkrun. 😂😂
6 1/2 months sober. Been a great athlete, hit my goals. Hammered between workouts.
Got into running and half marathons were a breeze.
Sat down on a rower thinking “what’s this all about” today. 5:12 1000m I nearly collapsed like what the fuck was that.
So like everything, went online to look for the shortcut to get good fast. Clicked on this video as the first result. Wasn’t expecting to be punched in the nose with such an honorable truth.
I want to be great physically and mentally, this was just the medicine I needed.
I love this video !! So real !! People always look for shortcuts to make gains and this is the hard truth !! PUTTING IN THAT EXTRA MILE !! .
ITS SO SO TRUE!
i am rowing just for fitness and i have managed to go from 7:30 to 6:54 in few months just by doing max 2k 5 times a week after lifting :D
Damn! Nice synco! That is awesome, man - keep up the great work.
I, for one, think you're right on point. As someone who is new to rowing, the fundamental concept of improvment by comitting to the miles has become my new reality. Anyway, cheers for the great vids - keep 'em coming!
LittleGuitarConcert i
30,000m ..wow! I’m surprised..I would’ve thought 20,000m. Thx for that insight...
What is the standard resistance setting used? What was the world record done on?
I believe a 125 drag factor
I just do miles (oops, kilometres, I am European). Various trainings, various intensities. Very seldom I test myself on 2k. But a year ago I could barely get below 8 minutes. Now, out of the blue I made one of 2 k intervals in 7:13. I row some 50 k weekly... No time for more (and no health, I need some regeneration, I am 47). When I make 12 k in intervals in a decent power and next 5 k in a steady pace, next day I need something like a film on a stationary bike at most to not overtrain. I just row for health, the results are just a byproduct.
Nice! You've got a great training plan it seems and it's working well for you!
@@trainingtall I just plan by myself. I try various workouts from internet, your channel, Dark Horse, sometimes from C2 workout of the day, sometimes I just row for 40 - 60 minutes. I just have fun and try to be healthy. I row every other day, 3 times a week. If I feel that the workout was too hard last time I try to do more steady cardio in place of intervals... Just listening to the body. Sport is a very great way to get a nice wellbeing and gives almost stress-less life.
Best video I have seen from you. And every video I see from you is great! Thank you. I will let you know how I progress from here. My Concept 2 arrives tomorrow but I’ve been an OTF-er for almost 2 years.
Interesting video.
I started erg:ing at home summer last year and have improved very quickly. What has me feeling a bit perplexed is how different my way of training seems to be compared to what I am reading online. Yet I have seen this massive improvement. What is strange about my training is that I have done zero steady state. Is it a question of "noob gains"? Will I have to start doing SS to keep improving down the line?
Stats for me are, 40 yo, 180 cm, 74 kg. I train twice a day every other day. Early morning, an upper body calisthenics routine( weighted pull ups, push ups etc) then in the evening I erg. So only 3-4 ergs per week.
I do one HIIT erg per week and rest are always 19-20 spm using the most power I can sustain, so not SS. Distance I started with 5k and slowly added. Doing 11k now for each of these high power low strokerate sessions.
When I started I sustained around 2.04 split using 19-20 rate for these sessions. Now I am doing them at 1.55-56 at 19-20 rate at more than twice the distance. Have worked a lot on my technique, feet out, force curve etc and seems pretty decent power for my size and age. Every one of these sessions are tough for me but I'm not completely spent. Still gas left but it's not easy for sure, sweating like crazy. Since I just erg every other day I have enough time to recover. Plan to get up to around 16k for them. Preferably still with a 1.55-56 split and 19-20 rate. Adding +500 m like every 3-4 weeks.
My 2k is 6.50. First one I did was 7.40 about 2 weeks into erg:ing( technique was an issue so perhaps fitter than the number indicates). That is a big improvement for erg:ing such a short time.
Not meant this post as a brag just as I wrote feeling a bit perplexed about what is going on when I am reading guides online for how to train. Would I have improved more if I had rowed more volume but using lower intensity? Seems like that is what everyone talks about.
Could it be a question of my improvement being rapid because of my background? I used to do long distance running at a decent level when I was in my early 20:s. That is ages ago now though and that cardio has been gone a long time. But maybe that somehow made it easier to improve for me?
Sorry for the very long post.
This video is really aimed at elite sportspeople. We can all train harder but even if we are enthusiastic rowers or whatever, we have other things to do in our lives whether it's picking up the kids from school or going out for a drink.
It's not going to help 99% of viewers.
On a more technical level, the kind of intense training you're talking about here is more likely to lead to muscle loss than gain, if not accompanied by a very special diet. I think this all has to be said as RUclips has a wide audience
People need to watch this for being better in any aspect of your life, maybe some of young adults need to learn this lesson - Hard work equals results. No other way around it.
Hi, where can i find a personalized training plain for improve my 2k please? Thanks
Can’t figure out the pad, but this thing is awesome.This machine is whooping my butt, however that’s what I need it to do! It’s the reason for my purchase!
I typically do 2-3 tough sprints a week along with weights and assorted cardio (stairs, bike, slider, erg). I do about 1-1.5 hours of cardio per cardio day and 1 hour of weights on a weights+sprints day. Do you suggest I quit my sprints and just focus on Steady State. I have a 6:40 as a sophomore in HS and I’m trying to improve.
Hey James! Wow man you are doing a lot of volume, you are definitely putting in the work! I would absolutely shift to more Steady State focused work to build up your aerobic base more.
Hey! I’m 14 years old, rowing for the novice crew team. My average split for a 2k is 2:01, which is trash compared to some
other athletes my level. I eat healthy and I’m in shape. I can play almost every sport well but can’t seem to get a good overall in the 2k. What workouts should I focus on? Any tips?
What is your height and weight? That will make a huge difference to your 2k potential. Also, how is your form? Form is KEY!
Training Tall my form is good, am just leaning too far forward at the catch but is easily fixed. I feel like I am getting tired too quickly, usually my split goes up after 1000 meters. I’m 5’6, 145 lbs.
Just had a 2k assessment at crew today, and I did pretty bad. 1:56.7, which isnt the worst considering Im a lightweight, but one question. How do you deal with the lactic acid? Do you just work through it? Is there a method to decrease the burn?
The better cardio fitness you gain, the better your body can deal with the lactic acid build-up
love you what did you study at college i trying to what i study learnt a lot from you love you
Thank you! I studied Exercise Biology (or Kinesiology)
This is a definitely a motivational video on rowing and in life. Gotta put in that hard work🤟
You're right though.
my 2k PB is around the 8min Mark, I'm already a big guy as it is.
2 Years ago, I attained asthma and on average lost about 1:30 to my time.
2000m scares the shit out of me now because if I'm not careful I could pass out or worst have a panic attack.
BUT, i still love doing it; Just need to find a way to cut down my time with this breathing nonsense both physically & mentally.
I've been putting in the work lately, and yeah, sure, my 2K time is much better now. But dang!
Can't I just take a pill or something instead? This work stuff is tiring and takes time.
The day that pill exists will be the end of my videos haha.
That pill does exist...it’s called EPO
Can you make a video about losing weight or just the best way to cut weight on the erg or just in rowing in general. Maybe even the best workouts?
Great idea! I will make a video or maybe even a few on the subject!
Hey man I'm new to your channel and I was just wondering where you used to row in college and am really curious about what your 2k PR was at your prime.
I rowed at UC Davis in California! My 2k PR is hidden away in my '1000 subscriber special' video on my channel. If you watch that, you'll hear me talk about it!
I didnt know 2k was such a big distance. My gym made me go row 2k right away and I am something around 13 minutes rn. But the thing is I completed it somehow :\
I have done my 2k a couple of hours ago and now watching this. Im 16 years old and my time today was 6:34 so far my pb even though i dont do many 2k just monthly at my club. I was told hitting the 6:30 mark is quite hard. Any advice on how to cut down the 2000m?
Not necessarily informative but it's the truth. People just don't want to hear you need to work hard to reach your goals. Thanks for the video man very inspirational! Just subscribed
Thanks, Nick. I appreciate it!
Hi, I did 2k on my Rower in 8.13 min.
My Rower sets 7 Meters per Stroke.
So I have to do 286 Strokes for 2k.
My next Goal is pass the 8 min. Mark.
I was trying to crack 8min before lockdown, 2nd week back in the gym now. I decided to try 5000m and X10 1min intervals . I will stay away from 2000m for a month or 2 and see if the longer distances helped. the 2K is a challenge, good luck with it
Now I have a Concept2.
But I didn't row for 6 Months.
Because my Cheaper Rower was broke.
Now, "new" to the Rower, I made on 2000m run with 8.30min.
I can row 2000m in 9.20min avg also it was this my 2nd session rowing and i did rowing after 1hr of doing weight lifting but i just do rowing as a last fat burning/energy burining workout to make mt metabolism go high and burn more fat but i never see people row properly as they all pull the bar like its a back shoulder workout that tires their shoulder even though i am a beginnger to rowing i am not dumb enough to do that as it is bad for your back and doing rowing low like you do with cables and leaning back whilst pushing eoth your legs and rowing down to your gut engages your full back and full lower body depending on the pull force but i thi k this is how everyone should do it because i see weak old giy who row to their necks and shoulder like i dont get it when you row you should be using your power full upper and midde and shoulders as all not just upper traps and shpulders which will make your tire your shoulders and there for mske your more sore on traps and shpulders also fucking tour next rowing sesh and since back is a big muscle, rowing which pull the cord leani g back and touching it near your gut will make it harder for your shoulders to fatigue
Rowed in 8.40 today lol i bet i can do it less if i was to just do rowing first thing in gym
Darling kun Heaven that doesn’t make sense
30,000 meters!!!!!....Holy Sh*t!
I'm up to 23k a day..... absolutely shattered, other times recover better. What's best rowing machine & value for money brand?
Does it matter what type of rower? Because there are pull chins and metal bar rower...which are more effective?
The type of machine really doesn't matter too much in the grand scheme of things. Just make sure you have the form correct and you're good to go!
Training Tall thank you
More isn’t better. Better is better. However yes, volume will make you row better and more efficiently.. but rowing every day isn’t sustainable. Especially 20-30k/day.
Im 16 jsut started rowing and hit 7:18 for my first 2k im not sur eif its any good bu ti appreciate this video to motivate myself to push eventually for that 6:40
Hi, thank you for the great videos! can you please explain about the resistance selector in the c2?
I have a video on it already! Just look up "rowing machine resistance"
In the longterm, and with proper buildup surely a major point...
But - on the other hand - there are LOTS of folks out there, that followed exakly that kind of advice, but overtraining there base-endourance, while not holding in the 'proper mixture'(this amount of VO2max training, that amount of Threshold training,..)
This leads also to extreme frustration and mental burnout...
Of course: Doing VO2max or threshold peaces is also extreme hard. In some ways even harder than 'just dooing your milage...
So: how is your 2K right now?
Aerobic base, then interval work. Oh yeah, and good genes from your parents!
An av. male has a VO2 max of 40; compare XC skier Bjørn Dæhlie: 96 mL/(kg·min).
Those stats are correct. However, the average man has the ability to improve their VO2 max through training! Genetics absolutely play a big role as well!
Something magical happens when you blow through an old barrier because you have improved your aerobic capacity by putting in the meters.
Isn't it a great feeling!! Keep up the great work!
You're very wise man! Great coaching session :) We follow the same principles... I'm pretty sure you've studied some Arthur Lydiard materials. Miles make champions.... Seal of quality :D :D
Thanks for your kind words, Mattia! Those principles are essential for developing high quality athletes, work ethic, and great human beings!
Only being rowing for 2 weeks and my machine is telling me I am doing 2k in 6.35 (I don't believe this for a second) . I will need to find a concept 2 to do a real test!
What resistance are you meant to do this test on?
The Team GB test drag factor is 138. But really anything from 125 to 138 will be fine. I think Austin uses 125 himself.
I hit a 2k PB yesterday and rowed 21k steady state today and then I heard the Olympic rowers put in at least 30k in this video and I feel like a slob. 😂 -Chris
Is it better to get harder strokes or do fast and quick ones?
Depends on the distance!
if you arent doing 20+min per day and perfecting technique then you dont have any reasonable expectation of optimizing your gold standard (the 2K)
500s several times a week may as well just be burpees
the way new competitive rowers and all fitness enthusiasts/competitors should do their 2K is --
1 -- proper rest and nutrition
2 -- row 5 min of tech drills plus a power-5/smooth-5/p10/s10/p20/s20/p10/s10/p5/s5
3 -- drink water and stretch etc for 5-10min
4 -- set damper 3 and the right foot position w/ the monitor showing speed/avg speed/spm
5 -- starting from a half-slide take 5 hard strokes high rating then lengthen to 20spm
6 -- keep hammering away at a disciplined 20 spm varying focus on legs/bk/arms
7 -- the one breath per stroke of the first 5 has been in the 3 breath rhythm since
8 -- keeping breathing/speed/length steady hypnotizes thru the pain
9 -- expect the 3rd 500 to be the most tempting to ease off
10 -- bcs your steady at 20 you avoid fly-n-die and improve effective length
11 -- give everything you have left for the last 200 by going to half-slides
on 1 breath per if you can
12 -- record your result incl time and avg speed/split and spm incl for ea 200 or 500
NOW TAKE THAT AVG SPEED AND HAVE THAT AS YOUR TARGET for the next test both as the avg intended off the first 5 strokes and the number to keep seeing while hammering at steady 20 til the last 200 when you can improve it
test 1-2x/wk until you see no improvement for 3 tests in a row, then up the final sprint to 300m
same (test 1-2x/wk until you see no improvement for 3 tests in a row) then increase your steady stroke rate to 22spm from the first 5 strokes to the last 300m (both those wil be above 30spm)... continue adjusting stroke rate and even damper every 2-4 tests to find what works best for you
DONT SKIP THE 20spm TESTS WHICH WILL BUILD YOUR FOUNDATION -- jumping ahead will mainly result in failed tests (where you have a drop-off -- usually in the 3rd 500)
the erg lets you precisely measure your work SO USE THAT to find and get totally familiar w/ how to stay on the sustainable side of your red line
Your videos are so helpful! Thank you!!
Thank you, Shelly! That means a lot! I am glad you enjoy the videos!
Am i the only one who notices this guys face looks like Justin Beiber?
Lmao yeah I get that a lot. I have facial hair now lol
Is 15 minutes rowing enough?
is a 8:22 for a 2k a good time I'm in 8th grade
Great advice and philosophy!
But how do I get a sub 7 minute 2k?... 🤣🤣🤣
Did a row for the first time today 2000km at 10:11
I just did 2000 metres and it took me just short of 14 minutes. I need improvements lol
#countdown,today was tough...😮
Great video 👍 spot on
Don't forget to take enough rest either. Getting overtrained is not going to improve your 2k times!
Totally true!!
That incredibly uncomfortable comment is no joke. Used to be a runner and a cyclist and rowing is hands down harder than both. I'm going to try out PD soon and my state requires a 6:50 2000 in Rowing just to qualify and a 5:50 for perfect marks for my body weight. Might as well go for the world record at that point, ay? Lol Anyway, 6'6" sitting at 242. My fastest is 7:50 and I just about about killed myself doing it. 2 more minutes to go!
Also, you have no idea how happy I am to hear you say, "Miles make champions". You just made this a whole lot easier for me. 30k a day it is then!
Thank you
At the winter wer rowing about 36Km a day I don't think it's that hard
That's a lot of rowing!
My heart and lungs would like a word...
hehe. Well, isn't this sport beautifull?
media.giphy.com/media/e9xlkMmOkNzqM/giphy.gif
what was your 2k erg score?
"more", not that helpful, maybe specifics',e.g.; easy workout is ..., medium is..., hard is... And, HIIT is ... how many times a week, endurance is ... how many times a week, etc.
Try 2 HIIT a week and 2 long steady rows a week as a good start if you aren't already rowing 2x a week!
@@trainingtall THANKS! I'm new to rowing so need a good starting routine.
So true
Thanks for making this video for us ❣
Of course! Good luck to you and your training!
I did 10kms in 60 minutes. How is this for a 54 years woman?
It all depends on your height and experience! 10kms is a great feat nonetheless! :)
I row 2k meters in 15 minutes. I can't imagine doing 2k in 5 minutes!
There are some incredible athletes in the world! Keep practicing and you'll keep getting better, too!
My best time was 7.20 minutes
i need to do it in 9miin, ugghhhhhhh
Oh boy, Black Star! Keep up your hard work and training consistently and you will get there.
Training Tall i need to get it in 3 weeks, is it possible?
Black Star did my first 2k and I got 8:56 I think the key is consistency and not burning urself out in the first 500
Great video
Thanks, Nick!
ok man, i love your vids, but this could be summed up in a tweet
should have included the cross training aspect.
I do about 10k per Training
Nice! That's awesome!
So how does a video of a guy sitting on a rower talking about how hard people work actually show people anything?
It reminds people that there is no shortcut, because most people type into youtube "how to improve 2k" looking for a special workout or secret tactic when in reality you need to put in more work. that's how.
I'm 16 my 2k pr is 6:36
Nice job, George! Keep up the great work!
yank
Less talking!
Mailman kovin laji
Thanks? :P