Quoted:
Used to row competitively. Make SURE you are using the proper stroke. If you are in decent shape a 2:05 500/m split at about 22-24 strokes per minutes should be good. The key is explosive legs. You want a low SPM and a low split. A good goal is a 500/m split uner 2 minutes for 6k.
A standard workout for me would often be a 10k. Sprints were 2k and 6k was a yardstick workout.
Good lord, I wish I was in that kind of shape again!
This.
Except I did it in HS, as a Lightweight-category Junior (5'10" and ~135-140), so I was lucky to get under 1:45-1:50/500 split on a 2k test...IIRC. ETA: my memory is vague, it's been a very long time...and I apparently can't multiply anymore, either
2k was our spring-season test (same distance as the sprint regattas), and a 4:3:2:1:2:3:4 pyramid workout was a decent warmup.
I miss those days, kinda. LBJC!
Remember: explosive drive, smooth and slow recovery. Legs-back-arms on the drive, arms-back-legs on the recovery....over and over and over.
Concept2 is, in my experience, THE benchmark of ergs. Good buy.
Edit to fix my math problems...2:20/500 on a 2k....sheesh! on a 6k, maybe. I wasn't
that slow at the 2k...just not Olympian fast, either. I did break 8mins/2k on the machines long before I finished HS. Don't think I ever managed to break much below 7:30 though...