It’s up to you to get the fan moving, to execute your strategy and hit your pace for success. Using an air rower for several months, 4 times a week. www.scoremyrun.com . How to set drag factor. Tall people generally row faster than shorter people. I need to get back to that No. Age-Grading calculations take into account your Age and Sex to produce a percentage score for your run. Even for the big boys the standard range for a 2k is 30-35spm. So I debated and debated about trying the Main Line Slide in February. Good job, Matthew. BMI Calculator. Combined with good rowing technique, these two numbers will take you from blind, aimless, and unproductive rowing, to rowing based around PRs, goal setting, and progress. if i remember correctly anything under 8 minutes for a 2k is considered good A 2k test pits you against the clock. So i have to hold a 1:47 split i believe. Imitation is the greatest form of flattery and when it comes to a 2k erg test, imitation of the top Olympic rowers is definitely they way to go. We do 1500. I am 5'10 and about 180 pounds. 2k erg times are the top thing that college coaches look at, especially for those rowing in college with no experience. To-Do Done Favorites Add to... Facebook; Instagram; Pin It; Tweet; Email; Copy link ; Share For Time; 1,000 meter Row; 50 Thrusters (45/35 lb bar) 30 Pull-Ups; Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups. You can find out more about this by reading our advice article on Age Grading. I started realizing how much ones mind effects your rowing. It depends on the age and ability of the runner. Get to know how you want to do each section, what you should feel like at the end of each, and what your time or average pace should additionally do physique circuits, abs, and squat jumps. Rowing on row2k, one of the premier sources of rowing and sculling news, rowing results, rowing information, rowing photos, interviews, and general information about the sport of rowing. A 2K can be looked at as 4 × 500m. What constitutes a "good" time on the 2,000-meter row test varies widely by age, size and fitness level. Fabulous 5k. The best time ever for a 3k run is 7 minutes, 20 seconds, by Daniel Komen from Kenya. Day 3: Row 10 x 500m with 1 min rest. Step 2: Test and record your 500m best effort time. Although there are many factors that affect your VO2max, it is a commonly accepted measure of cardio respiratory fitness. Row Fast (continued...) Race plan I like to break a race down into sections. Step 3: Establish your baseline power output by rowing one 2,000m. Is this good for someone my age? Or they are actually impressed. The topic of pacing a high intensity sports performance has been approached from physiological, psychological viewpoints and a combination of the two. Connect with friends, family and other people you know. Trying to gauge what is a good 5K time can be difficult. Your 2k test result depends on several factors, the most influential being the training completed in the weeks leading up to the test. My co-worker went first and did it in 1:55. So what’s the 2k erg strategy of rowers who regularly score great 2k times? We don't do 2k. I am not sure what a "Good" score is but I am guessing that your score has got to be pretty good. 2K Row Time = 6:53.6 500M Avg.= 1:43.4 I'm worried about my erg time though. But my friend on the girls team does a 2k and got 9:48 for her total time. Times are relative – I can only row 7:56 but at 60kg it reflects a reasonable VO2max for my age. The best 2km I have done is 6:43. They were extremely impressed and want me on the team. Row 6 rounds of 1000m, resting (paddling) the same amount of time it took you to row each 1000m interval. Step 5: Retest 500m best effort and prepare for a nice shock. A 500-meter test can be thought of as 5 x 100, or as 200-200-100. Cart. The top women were about 2,300 meters behind the first men, and Briggs had 250 on Alvarez with 1,500 to go. I attempted to look up good 5K times and found a blog from July 07 on a CrossFit Blog. Step 4: One to three short sessions per week for five to six weeks. Is rowing in college an unrealistic goal for me? Let's just hope he doesn't burn out on the erg before he actually makes it on the water! BodySpace ... 6:20 is not an olympic time... olympic heavies row sub 6:00 assuming you're athletic and just hop on an erg, sub 8 would be decent assuming you're under 155 (lightweight) and trying to row for real, sub 7:30 would be respectable 08-03-2008, 10:07 AM #8. If you are using a Concept2 rowing machine then this is the number found in the bottom left corner on the main readout (pictured here). SO I decided to do a 2K row instead. It is measured in strokes per minute (SPM). 1 spot. With this, you elect to do like 6 via 2k, or shorter products yet at a more desirable intensity. Thanks Thanks I'm not trying to be sexist here, but I think erg splits aren't as important as just being keen and wanting to row and turning up. Is 9 minutes really bad for a 2k erg time? Seen as a dependable gauge of athletic ability and upside, 2k erg times can be easily compared to other recruits and current athletes on the roster. 2000m is the standard distanced used in races, so if you row a 2k then you will be able to find lots of standards on the web to stack yourself against. I work at a gym and workout all of the time and two girls challenged a co-worker and i to row 500m in under 2 min.s to see if we could do it. 2 days ago my time was a second under 7 minutes a mile for 6.45 miles ( pus a 1/5 mile warm up and a .35 mile cool down not counted in those times. My current 2k is 9 minutes exactly and I don't know if that will get me into a college team. Add a minute or two on for a woman. Try and hold your intended 2K split time pace – so if you’re shooting for a 7min 2K, you need to hit 1min 45 sec. I'd say those are fairly good times, achievable by the vast majority but requiring serious training. Create an account or log into Facebook. Performed and written by Mark Kornweibel, our documentary film maker that has been overcome by the desire to learn to row. Which buttons to press depends on what model of rowing machine you are using. My best time I have achieved so far is 18:03.8. Latest update has it that he is down to at least an 8:30 2k by now. I tried a couple of other times to get another PB time for the 2k but was always wimping out at the 1000 meter marked which allowed me to lower my PB in the 1000 but did not get me a new 2k time. It’s been six years. Score is the time it takes to complete all the work. Trust me,” the 2008 champ said. Just starting doing it on cardio day Wots a good time for 2000m m8s Account. haha. And more importantly what do you need to do to erg like them? I row 5km everyday as my morning workout and usually average around 18:06-18:12. Warm up, then do: 0 -1000m: Find your working pace (split), where you can talk but you’d rather not 1k – 2k: Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters For example, if you are a lightweight woman doing a 5k row, go for a drag factor of 120. I'm a 16 year old guy on varsity crew team. Aim to drop your split every round. About spm, you have to find a happy medium between the gym rats spazzing out at 40spm all the time and those who've been told to do good long strokes and as a result never go above 25spm. Today's Posts; FAQ; Community. On the last round go all out. Score My Run . Pace on the PM5For the on-water rowing community, the common measure of pace is generally “time per 500 meters,” which can be more clearly stated as “how long it takes you to row 500 meters.” This traditional measure has been brought indoors to the erg as well, and is now used by a majority of indoor rowers. Rowers often think… VO2max stands for maximal oxygen uptake and refers to the amount of oxygen your body is capable of utilizing in one minute. The drag factor will appear in the bottom right corner of the screen. It is a measure of your capacity for aerobic work and can be a predictor of your potential as an endurance athlete. Alone on the erg you don’t have your boatmates for companionship or motivation. However, we can establish some general parameters based on patterns that have developed over time. However, how you pace a time trial can often make a significant difference to your result. He ran this time on 1 September 1996 in Rieti, Italy. Here is the hilarious autobiography of a first time 2k erg test. Share photos and videos, send messages and get updates. Scoring good 2k erg times is all about doing what the good ergers do. I put in the work. I'm 27 years old, 6' ft tall, weigh 210lbs and have no crew background or experience, training on a Concept 2 Model D. Right now I'm focusing on 5k and 10k workouts, my best 5k time thus far is a 18:23.2, and my best 10k time is a 37:19.1. What times are needed to row for Oxbridge as well as the top rowing colleges as a female. Predict Race Time Measure a Route Calc Training Pace Heart Rate Zones How Fit Am I? His plan was to row 2K at 90 percent, see who was near him and then, “do whatever I needed to do.” “I’m on a mission. My time is 5:27. 128.2K 1.2K. Get our age-grading app! If you wanted a target for a beginner 40 minute 10k seems to be the classic. Always at least 45 minutes. stable success on your racing season and maximum severely, communicate to your coach and notice what he might propose for u personaly as he knows your guidance varieties, behavior, etc and knows the way you row. One of the biggest challenges for rowers is the 2k test. Why is it used? Compared to the other girls on my team, I'm about average or maybe even a little bit above average. I found one with times under 7 Minutes so that was my target. I turn 72 in 2 weeks. How do I tell where I fall on the conditioning charts. Age-Grading Calculator . With that said, what are considered excellent, good, average times for a 2k, 5k and 10k set pieces? I dunno if that is flirting. For a 5k, usually 25-30spm. This was a freakin epiphany for me today. Stroke Rate. I did it in like 1:44. On the Concept2 PM2 machine pictured below, press the RESET and READY buttons simultaneously. I would say those are good times. Despite how important it is, there is a seems to be a sever lack of information on how to prepare for and row a good 2k. These can fit in after your current training program if need be (more considerations on that below). … i used to row in high school. But what does it mean? Didn’t pace anything but just pulled my heart out.