2000m rowing training

you would be better off asking the same question on the Concept 2 message board

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Hi Kiwirower,

Do you mean you want the best 2000m in a particular race in 6 weeks time, or during a season starting then?

Endurance is the main thing you need to work on for a fast 2k time, so the main part of your training should be rows of between 8 and 15k at a hard intensity. Then bring in some interval training as you get closer to the particular event you want to peak at. If that's in 6 weeks time, best start some intervals now.

What I'd suggest is doing a plan as follows:

1 session of endurance intervals, eg:
4 x 2k, 5min rest
5 x 1500m, 5mins rest

1 session of speed intervals:
8 x 500m, 3:30 rest
4 x 1k, 5min rest

And the rest of the session made up of endurance rowing, continuous 8 to 15k, hard paced. 5 or 6 session a week is perfect. Don't bother with 2 ergo sessions a day, your body needs time to recover between sessions.

Pete

That's per week by the way, 1 long interval session, 1 short interval session, and the rest endurance rows.

Space out the two interval sessions with at least 2 days between them.

Do the longer intervals about 5k pace, if you have a 5k pb. Otherwise about 7 sec slower than your 2k pb pace. My 5k best is 16:35.9, which is 1:39.6 pace, so this is the pace I do those sessions at, maybe a little quicker for the 1500m reps.

For the 1k reps, try to do these around your 2k pace, and the 500's work up to doing them a couple of seconds quicker than your 2k pace.

For the long distance stuff it wants to be as hard as you can face doing them on that day really I think, but listen to your body and take it easy if you need to. I tend to average around 1:45 pace for a lot of my general training 10k - 12k's, compared to a 10k pb pace of 1:43 (and a 1hour pb of 1:45 / 17k).

Pete

PeteM
sorry for my ignorance of rowing but i have an interest in this as i would like to start using the rowing machine in the gym at work to supplement/replace some of my running training when the legs are tired and prevent injury.
when running intervals one session i do is 5 by 800m(not unlike the 4 by 1000m row)but my rest is normal 1 to2 minutes or no more than maximum 100% of interval time (3 minutes).
some times depending i wait till hr returns to 70% which takes longer as the session goes on and i take longer to recover.
the rest time for your 1000m intervals is 5 minutes.what is the reason for so much rest?
even on the 500m interval the rest is 3minute30.at the pace you race at i take it you mean 5kpace minus about 7 seconds so that means 1.32 for eack quarter of race(very fast),so you will be having 200%+ time recovery.
sorry if these question are stupid but i'm trying to compare running to rowing which might be nothing like each other training,but from what you describe above the training principle sounds quite similar.

i noticed the time you have for 2k pb.well done.
i tried to row 5 minutes for distance and think i only managed above 1400metres.my mouth was as dry as an old stick in the desert,and could not get feet out of the straps.
bad experience!
there is no way i could keep up 2000metres.
but i will persist till i can go for longer.
i enjoy to run 10k road runs but am not very fast(pb 35 mins-too old is my excuse).the rowing is more intense than even running 1 mile flat out.

good luck in racing Kiwirower and you too PeteM
PeteP

PeteP,

The reason for the longish rests on the "fast" interval sessions is so that you can get some real quality work done in those sessions at race pace (ie 2000m pace) or faster. These are sessions that I only do once a week, alternating between a few different sessions, so use them to get my pace work in. If you do them with less rest, you can't do them as fast.

The 4 x 1000m session I do at my 2000m personal best pace. This is a tough session, and to be able to do half your race four times over, you need the 5mins rest!

The general idea in these rowing sessions tends to be to have an active rest of equal distance to the work period, so you might do 1000m fast, then 1000m slow, then 1000m fast, etc. That is what many people do. I use an exact rest time to keep it the same each time though, otherwise "1000m slow" might get slower when you get tired.

Apart from occasional sprint training for a specific event, the 8 x 500m session is the only session I ever do faster than 2k pace. Doing multiple 500's at 1:29 pace is tough, so again, you need a good rest. Again the general method indoor rowers use for this session is to do an easy 500 between each hard 500.

Pete

thank you Pete,
when taking a rest period should you get off the machine and walk about,or just sit and rest or row with much less effort like a jogging pace?
PeteP

Different people do it in different ways. It depends on the sort of session, intensity, amount of rest, and how long the whole session is.

I personally like to get up and let the blood flow a bit more, rest my bum, and then get on and row slow for a minute.

Hi
Im currently studing my Diploma in Fitness, i have to do a study on 2000m rowing, im unfortunatly not familiar with this sport and was wondering if someone had any information that would help me out in terms of a strength and conditioning program.
kate