Concept2 Forum

Hello,
My current 2k is 6:57 and my goal for my next one is 6:48. My current 2k is at a rate 31-32 average with a rate 34 for the last 500. I know I can go faster if i rate higher at about 34 average but Im not sure how to train myself because at the moment its very hard to hold that rate at a good split.

I need advice on what rate I should hold for my next 2k and how to train a faster rate

High rate short work is done at the end of a 2k cycle.

For schedules that can suit your time availability, see
http://3.8.144.21/training/interactive

What is the optimum rating for a 2k is dependent on the individual. Rating higher means using more energy as on a static erg you have to accelerate your body weight faster, this "wasted" energy increases with the cube of the rating and is proportional to your weight and higher for those with longer legs. Generally in a 2k people are limited by the oxygen that they can utilise so extra energy wasted may mean less available for driving the flywheel, so it is not always the case that rating up will be faster.

That said, the way to rate up is to practice rowing at higher ratings. The 8 x 500 with long rests (3'+) is a good one to rate higher than a 2k while still requiring you to utilise aerobic systems. Personally I need to breathe twice per stroke at 2k paces, so try and do the 500s consciously breathing twice per stroke. Once you are comfortable doing these at the higher ratings, shift to 5 x 750 with similar rests so that you start to get used to going further.

Best of luck.

Yep, what Iain said. There's nothing else to add.