How to Improve Your 2km Ergo Time in Weeks
Science Backed Training Plan: This is where most beginners, or even more advanced rowers get it wrong. They do too much fast, hard, work, at an intensity that doesn't allow them to recover and truly benefit from these sessions. 80% of your time rowing should be steady and aerobic, at around 60-70% of your max heart rate, or 50-60% of your 2km ergo watts ( Calculate Here ). Beginners should aim for at least 2-3 hours of this training weekly, broken into sessions of 40-60 minutes, although sessions of 30 minutes or longer can also be effective. Whilst training on the erg or water is great, you can also do this training through other means, such as running, swimming, cycling, or any other activities that get your heart rate in the right zone. You can also break up sessions into smaller blocks with a few minutes of rest to maintain focus, although blocks less than 12 minutes long aren't as productive as longer blocks. A 2km ergo is over 70% aerobic-based, an...