Concept2 Forum

My goal is to go from 6.45 to 6.35 before February -19.

Ahh, I always forget to give enough info...

Age: 38
Height: 194 cm
Weight: 83 kg
Max HR: about 185 (that´s at least the highest I seen and I really pushed to get it as high as possible)
Rest HR: 40

Thanks for the answer Lindsayh.

Hi! The last couple of months I´ve been tracking my HR when using the erg and the result is not fun. Below my latest: 3x20 min, 1 min rest (when I switch the HR meter off), pace = 2:06:3, spm = 20, Avg HR = 155 5K, pace = 1:50:9, spm = 26, Avg HR = 162 4x1K, 4 min rest, pace = 1:45:2, spm = 28, Avg ...

I´m no expert and not a very fast rower but I did go from 7:15 to 6:45 in four months with no earlier experience from erging/rowing and with poor endurance and I did pretty much no sessions at UT2. I might be totally wrong but I think that UT2 is good if you do a lot of sessions per week during a lo...

Use Fivefingers. They are great for rowing.

Did 30 min at 1:55:4 at 18 spm yesterday. Probably should have done it at 20 or 22 spm since my ribs hurts some today.

So what is the most effective way to increase power? Weight lifting or SS at low spm?

And I´m not talking about a 16 year old training to be an elite rower. Let us say a 45 year old man trying to do a decent 2K in six months.

Thanks Lindsayh! But how do you see what session to drop? I can´t find anything about that.

Hmm, I think I made a mistake here. It is the IP I typed in my stats, not the PP. The problem is that if I choose 3 sessions a week I have to choose athlete level 1 or 2. I think that my 2K time (6:45) indicates that I am at a higher level than that. But if I choose level 3 or 4 the plan is more tha...

Jerek: Thanks. The main PP is six sessions a week and I don´t have time for that. I thought that the plan was customized to the 2K time I typed in. I was looking for a 2K plan based on 3-4 sessions a week.

Ok, this is off topic but since I´m the creator I feel I can do this.

I checked the Pete Plan, 4 sessions a week, 26 weeks. It looks like it is a lot of rest involved in some sessions. Like 2x12 UT1, according to the plan I´m supposed to take 5-6 minutes rest between. That sounds very much?

Gammmmo: Haha, for my age I feel that just sit on the erg quite good...

I´m 195 cm and about 82 kg. So I have a great height for rowing but could need 10 kg of muscles. But that is out of the question nowdays. I have not been doing much intervals lately but in may I did 8x500, 1 min rest at 1:43

Hjs: Yes but very few of us are very fast. Do you mean that three times a week is way to little to do longer sessions or to be a decent (Indoor) rower?

Anyway, thanks for your replies.

JereKruger: Thanks.

Hjs: "And every work you do where your heart needs to work for longer time will increese pumpvolume" Well, yes and that´s why I´m wondering if low resting HR = greater pumpvolume? If that´s the case maybe a person with low resting HR doesn´t need that much longer work compared to a person with highe...

Gammmmo: My max HR is between 185-190, maybe up to 195. Age is 38. Best 2K was 6:45 in February. Today I did 1 hour at 2:03, 19 spm and HR was 160 average. HJS: But isn´t "slow" sessions like SS supposed to make the heart pump more blood per stroke? I thought that was the idea. Thanks for your answe...