So to reiterate: I was wondering whether anybody had any experience with the use of the online trainer on this site and therefore what results to expect, i.e. the degree to which progress can be predicted.
In my first year on the erg (when 62) I dropped from 8 minutes plus to 7:10, for the 2k. I did 20 minutes a day, when I remembered to, and then the last 4-5 weeks of an Interactive 2k schedule. Since then I've got steadily slower, tho always using the IA as a guide; I did a 2k in just under 8 minutes this year, after doing the first half of a 26 week Interactive.
A 7 minute 2k is 300W, and most people weighing at least 75 kg should find it easy enough, if not too old. This implies 4 W/kg; no doubt you can do the same if you have good technique, do a lot of CV work, some short and nasty as to the IA in the last month, use low drag and avoid going fast in the first half of the piece. If at 500m in you start to think, wow this is easy, then four minutes later you will have changed your mind. It has to feel very
easy at 500, 2k is a long way to go and if you burn up your anaerobic reserves too soon, what will you call in during the last 500?
75y, 188cm, 86kg, MHR 170. 3km/h in water, 10km/h on. Last 2k (1-16) 8.10@26