How good is 7:30 for 2000m?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Bradycardia
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Re: How good is 7:30 for 2000m?

Post by Bradycardia » October 8th, 2019, 2:31 pm

I've found the rankings. I can't believe I'm ranked 31st in the world with that 2,000m time in my age group and weight class. I guess indoor rowing is not a very big sport.

Today I did 6x500m w/2 min rest. I went out at a pace that felt like 2,000m pace. Drag factor set to 129 (damper almost 6). This workout gave great confidence that I after only two workouts probably can shave 7-8 seconds off that first 2,000m time.

Time Meters Pace Watts Cal/Hr S/M
10:56.8 3,000m 1:49.4 267 1218 34
1:49.6 500m 1:49.6 266 1214 35
1:49.0 500m 1:49.0 270 1230 35
1:49.6 500m 1:49.6 266 1214 35
1:49.6 500m 1:49.6 266 1214 35
1:49.7 500m 1:49.7 265 1212 34
1:49.3 500m 1:49.3 268 1222 36

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winniewinser
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Re: How good is 7:30 for 2000m?

Post by winniewinser » October 8th, 2019, 3:18 pm

Hi,

Not everyone logs results so it's not really a true statement. Also, better to see where that lies in 2019 times as those represent an entire season.

7:30 for a 30-39, lwt male is actually 44th too.

Still a great start but it's all relative to each persons physical abilities. Better to compare yourself to yourself imo.

Cheers
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=7:16.2, 5km=18:36.9, 10km=38:26.7, 60' 14,516m
Goals - sub 7:00 2km, sub 18:30 5km, sub 38:00 10km (and have a crack at HM & FM)

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hjs
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Re: How good is 7:30 for 2000m?

Post by hjs » October 8th, 2019, 3:47 pm

winniewinser wrote:
October 8th, 2019, 3:18 pm
Hi,

Not everyone logs results so it's not really a true statement. Also, better to see where that lies in 2019 times as those represent an entire season.

7:30 for a 30-39, lwt male is actually 44th too.

Still a great start but it's all relative to each persons physical abilities. Better to compare yourself to yourself imo.

Cheers
Most times are put in winter, look at one season back for a more objective view.
Lots of people do not log, certainly otw rowers don,t and those are often the best.
Top lightweights do pull around 6 min flat, wr clearly below 6.

Expect rapid gains in the beginning, you are muscle which are very untrained which will give you “newby” gains.
For my training see twitter @Hjsrowing

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Gammmmo
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Re: How good is 7:30 for 2000m?

Post by Gammmmo » October 8th, 2019, 6:09 pm

Bradycardia wrote:
October 8th, 2019, 2:31 pm
I've found the rankings. I can't believe I'm ranked 31st in the world with that 2,000m time in my age group and weight class. I guess indoor rowing is not a very big sport.

Today I did 6x500m w/2 min rest. I went out at a pace that felt like 2,000m pace. Drag factor set to 129 (damper almost 6). This workout gave great confidence that I after only two workouts probably can shave 7-8 seconds off that first 2,000m time.

Time Meters Pace Watts Cal/Hr S/M
10:56.8 3,000m 1:49.4 267 1218 34
1:49.6 500m 1:49.6 266 1214 35
1:49.0 500m 1:49.0 270 1230 35
1:49.6 500m 1:49.6 266 1214 35
1:49.6 500m 1:49.6 266 1214 35
1:49.7 500m 1:49.7 265 1212 34
1:49.3 500m 1:49.3 268 1222 36
I think with your engine (despite your height) a nice target for you would be to work towards sub7.
Paul, 47M, 5'11" 77kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:11(1K), 180kg deadlift

Erg on!

kini62
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Re: How good is 7:30 for 2000m?

Post by kini62 » October 8th, 2019, 8:59 pm

Bradycardia wrote:
October 5th, 2019, 10:27 am
Hi!
I recently discovered the benefits of indoor rowing and I love it.
I realize I don't have optimal weight and/or height for rowing since I'm 135 lbs and 5'7" tall. But I'm not going to give up just like that. My sport is running so I need to be lightweight in order to perform well.
Today I did a 2000m time trial on a indoor rower. My time was 7:31 while my "weight adjusted time" was 6:26.
How good is 7:31 min given my height and weight? I'm in my early 30's.
Thanks in advance!
I'll chime in. Based on your age and running ability it's not very good- for YOU. When I was 45 and running regularly the best 10K I ever did was right at 40 flat, my 2K erg time was 7:19.

I'm 5'6" and weighed about 155lbs at the time.

You should be able to get under 7:00 fairly rapidly by getting stronger in the quads and upper back/core.
56m, 5'6" 160lbs, rowing and skiing (pseudo) on the Big Island of Hawaii.

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Re: How good is 7:30 for 2000m?

Post by Bradycardia » October 9th, 2019, 4:27 am

Thank you all for the input.
Before the end of the year my goals are marathon sub 3 hours and 2,000m sub 7 min. I'll get back with updates in a couple of weeks.

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jackarabit
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Re: How good is 7:30 for 2000m?

Post by jackarabit » October 9th, 2019, 8:10 pm

Bradycardia wrote:
October 9th, 2019, 4:27 am
Thank you all for the input.
Before the end of the year my goals are marathon sub 3 hours and 2,000m sub 7 min. I'll get back with updates in a couple of weeks.
Burning candle both ends training speed and extreme endurance together. Makes conflicting demands on adaptable 2a type muscle fibers.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_72_5'-7"_164lb
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mitchel674
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Re: How good is 7:30 for 2000m?

Post by mitchel674 » October 9th, 2019, 10:11 pm

Bradycardia wrote:
October 9th, 2019, 4:27 am
Thank you all for the input.
Before the end of the year my goals are marathon sub 3 hours and 2,000m sub 7 min. I'll get back with updates in a couple of weeks.
Since you just recently discovered rowing, you should have no problem knocking out these goals in the 10 weeks remaining this year.

Perhaps just bang out the sub 7 minute 2k this weekend and then do just a few weeks of distance training for the marathon over the next 6 weeks. Sub 3 hours should be pretty easy at that point.
54yo male, 6ft, 162lbs

Bradycardia
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Re: How good is 7:30 for 2000m?

Post by Bradycardia » October 10th, 2019, 6:35 am

Burning candle both ends training speed and extreme endurance together. Makes conflicting demands on adaptable 2a type muscle fibers.
I feel that the shorter intervals have helped a lot with AT pace. Yesterday I did a progressive 5,000m in 19'42".

Time Meters Pace Watts Cal/Hr S/M
19:42.1 5,007m 1:58.0 213 1032 31
6:00.0 1,516m 1:58.7 209 1019 31
6:00.0 1,517m 1:58.6 210 1021 31
6:00.0 1,527m 1:57.8 214 1035 33
1:42.1 447m 1:54.2 235 1108 35

Cyclingman1
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Re: How good is 7:30 for 2000m?

Post by Cyclingman1 » October 10th, 2019, 6:56 am

If that was a fairly vigorous 5K, it is totally in keeping with your current 2K time. You can pretty much figure on 4-6 sec faster pace for 2K against 5K pace. You did 1:58 for 5K and 1:53 for 2K - exactly 5 sec differential.
JimG, Gainesville, Ga, 73.

Bradycardia
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Re: How good is 7:30 for 2000m?

Post by Bradycardia » October 18th, 2019, 3:39 am

A short update.
I've been doing mostly intensive sessions (including a half marathon at MP), since I'm rowing only five times a week. Yesterday I did a 30 min TT and covered 7,644m (average 1:57,7/500m).
That gives 11th place in the 2020 rankings at my weight class and age group (verified results).
How much does an extra kilogram improve times?
I'm planning to gain 6-7 kg.
Last edited by Bradycardia on October 18th, 2019, 4:18 am, edited 1 time in total.

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hjs
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Re: How good is 7:30 for 2000m?

Post by hjs » October 18th, 2019, 3:58 am

Bradycardia wrote:
October 18th, 2019, 3:39 am
A short update.
I've been doing mostly intensive sessions (including a half marathon at MP), since I'm rowing only five times a week. Yesterday I did a 30 min TT and covered 7,644m.(average 1:57,7/500m).
That gives 11th place in the 2020 rankings at my weight class and age group (verified results).
How much does an extra kilogram improve times?
I'm planning to gain 6-7 kg.
Weight in itself does ofcourse nothing. If you could gain 6/7 kg usefull muscle, which is a lot, but given your background as a runner doable that would help a lot, but impossible to put a number on it. Nomatter what you will improve a lot, no due to improved fitness, but fully untrained muscle building up.
For my training see twitter @Hjsrowing

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Gammmmo
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Re: How good is 7:30 for 2000m?

Post by Gammmmo » October 18th, 2019, 10:23 am

Bradycardia wrote:
October 18th, 2019, 3:39 am
How much does an extra kilogram improve times?
I'm planning to gain 6-7 kg.
Remember the search facility is your friend. :)
viewtopic.php?f=3&t=135789

It's not so much the gaining of muscle that helps, it's the accustomising of your body to the movement pattern and the efficiency savings that brings. Your body will naturally start strengthening itself in any areas you are weak in an attempt to prevent induced injury on the erg. I've found that the main things that help on the erg are obviously good cardio, just getting meters in, training around the pace you want to test at etc rather than just "putting on muscle". Once you get to max efforts of 1KM and faster, you can start upping the DF and then that's where I've noticed extra weight helps otherwise you'll just get bogged down and unless your body is robust the chance of injury goes up.
Paul, 47M, 5'11" 77kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:11(1K), 180kg deadlift

Erg on!

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Re: How good is 7:30 for 2000m?

Post by Bradycardia » October 20th, 2019, 12:18 pm

I really struggle with shorter stuff. Yesterday I did 4x1000m at 1:49 pace but had to throw in the towel during the 4th interval. That lactic acid in my legs was awful. Today however I had a great session, 25,000m at marathon pace. After 20K I could increase the pace.
I should stick to longer workouts but I feel that short intervals help with perceiving marathon pace as easy.
Splits
Time Meters Pace Watts Cal/Hr S/M
1:45:13.3 25,000m 2:06.2 174 898 27
21:10.1 5,000m 2:07.0 171 887 27
21:09.5 10,000m 2:06.9 171 888 27
21:09.2 15,000m 2:06.9 171 889 27
21:09.7 20,000m 2:06.9 171 888 29
20:34.8 25,000m 2:03.4 186 939 30

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