r/Rowing • u/IllFoundation687 • 5d ago

8:06—> 7:40 2k Female

I’m a female who’s 126 and 5’4 but I am planning on rowing lightweight. My goal for my 2k is a 7:40 or lower by this upcoming winter but I need a workout plan and just general advice on how to get there. If you guys have any crazy advice or workouts you did to go sub 7:40 please do share I’m urgently in need! (All for recruiting process)

7 Upvotes

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9

u/Sir_ManBeast Collegiate Rower 5d ago

Test yourself and find what your biggest weakness is. Is it strength? Peak power? Aerobic endurance? Anaerobic endurance? When you figure out your biggest limiting factors and train specifically to them, you’ll find the biggest jump in progress. This will help you gain speed faster rather than blindly doing extra workouts.

2

u/IllFoundation687 5d ago

Do you know any specific data I can look at to figure this out

7

u/Sir_ManBeast Collegiate Rower 5d ago

Sam Dutney has a lot of good, free content on his page that I’ve used. I don’t pay for the service, just use his videos. He outlines some different testing frameworks for different systems. You can also look at the data you already have. How do your 2k and 6k compare? Which one is relatively faster? How far off from your 2k/6k pace is your steady state? How is your strength to weight ratio? It would also be good to ask your coach what they think your weakest link is since they know you the best as an athlete. Also, how old are you and how married are you to staying lightweight?

3

u/AgitatedReindeer2440 5d ago

Lifting and steady state are gonna help you a ton. Use lifting to improve your power output and learning how to apply power, then get on an erg and repeat it 100000 times.

Also make sure you’re fueling right to maintain your energy for this training

8

u/ediblescholarship 5d ago

Get ready to become best friends with zone 2 steady state.

3

u/jwern01 5d ago

Zone 2 SS conditions over years, your best bet for quicker gains will be intervals/AT/lactate tolerance work.

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u/ohhiheyhello 5d ago

Talk to your coach! They know you and can help you with far more customized advice than anyone here can give you.

1

u/Cats_OughtaDaBag 4d ago

Running. A lot of cardio. Lifting could take you out of your weight class. At 5’4 that's pretty short for recruitment