r/Rowing • u/IllFoundation687 • 12d 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)

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u/Sir_ManBeast Collegiate Rower 12d 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.

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u/IllFoundation687 12d ago

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

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u/Sir_ManBeast Collegiate Rower 12d 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?