Recently started going to the Gym following a GP referral - after a lazy Summer I had ballooned to 18 Stone

Anyway, part of my training program is the Rowing thingy. Initially I was doing 1,000m and after 2 weeks (going twice a week) I had recorded the following times.

5.15
4.43
4.42
4.31

Went back Monday and my Instructor has doubled my distance to 2,000m, first attempt

9.35.3 - (4.52 at the 1,000m split, 4.43 on the second 1,000m). Wanted to pace myself so I didn't run out of gas towards the end, very pleased with the second 1,000 time, my aim Thursday night is to break 9.20 & ultimately to go under 9 minutes


So what time should I be realistically aiming for ? - What are typical times for 2,000m ? - Who is the best FISO rower ?

8.40s my time for the 2k, but I'm not a rowing man. (hence this was my second attempt at it) I did have it 8/9 difficulty however, for your first time at 2k 9.35 is a good time, a fortnight or so and that'll be chopped down to 9.00 with the technique and a little more fitness.

I got down to 7.30 for 2000m, although that was 5 or 6 weeks ago and I've not done much training since. Best time is 6.45ish when I was in my early 20's.

I always reckon that 8mins is a decent time to aim for. 2minute 500m splits on the screen. That was my initial target a couple of years ago when I started to get fit again - started off around 8.30. At 8min's you'd be reasonably fit though. If you've done nothing for a while then aiming for 9mins sounds a realistic initial target. Anything starting with an 8 is good, 7 to 8 mins very good and if it starts with a 6 then you're fit as a butchers wotsits. Think Pinsents best time is something like 5.40

Main thing is not to push it too hard at first. the 2000m row is just a test really - to improve you want to be doing 5 or 10k at a slower speed (roughly 70% of your 2k pace), or if you can't manage that distance yet then do some 2k's at a slower than flat out pace, coupled with some 500m rows at a faster than 2k pace. Do another 2k test in another 3 weeks and you'll see a big improvement. Just be careful pushing it without Trainer / GP clearance though.

I love the 2k row coz it's a benchmark that everyone uses and every gym has a concept2. I can measure how fit I am (or aren't) against myself when I was younger - the 2k test never lies

8/9????

there's only one resistance level on the concept 2 - stick the lever right up to the top. Doesn't make much difference and at least you know it's consistent.

Sorry it wasn't on a concept 2. If you've seen one of those pretty basic rowing machines with a lever that can be adjusted between 1 and 9. I'm 90% certain that that the 9 setting on it is tougher than should be used for a racing time. but I usually only go to the machine after weights.

I'll get myself on a concept 2, top lever and see how that goes.

Sorry TCF - assumed you were on a concept2 - never seen a gym with any other rower to be honest.

The point really was that either you're going for a tough workout close to AT, in which case just whack the resistance up to the top level so each session is the same, or you're doing a longer endurance row, in which case stick the resistance down to the lowest level so you can get the aerobic workout without muscle fatigue. I never bother using anything inbetween and for a 2k have always just used setting 10.

incidentally AKN, doing a 2k as fast as you can isn't necessarily the best way to get fit or lose weight. You need to build your aerobic base first by doing long steady workouts. On a 2k row you'll be near your Anaerobic Threshold and just burning carbs - you'll be close to your VO2Max. You can only burn fat stores when your working at less than 50% of VO2Max. That equates to working at around 70% of your max heart rate, which will feel fairly easy. The problem is that it takes a long time to burn the calories off at that level. Cutting through the waffle - you need to do some long steady sessions as well as short hard ones. Tempting to think that going as hard as you can every session is the best way to get fit / improve / lose weight.

All sound advice Unc, however, I like the challenge of beating my previous best times. The rest of my workout is all tailored around what you've outlined above (all set by my instructor, so I'm not doing anything outlandish or by the same token, not enough). I think that there is a psychological element to it all as well - if and when the times come down, I'll feel 'mentally' that I'm fitter than I was, even if my body weight & shape don't seem to show it (does that make sense ?).

Anyhow for the next few weeks I'll post my times (Monday afternoon & Thursday evenings). Maybe we could start a FISO 'Concept2' Rowing challenge. I'm sure we could find a way of Handicapping people to create a reasonably level playing field (for example you would have to give me approx. 90 seconds)


Anyway, here's another little challenge for everyone - guess my next time

PB = 9.35.3
Last = 9.35.3
Target = 9.20.0

9.20.0 is my rather hopeful guess

Just had a bash at the 2k on the Concept 2 lunchtime and managed 8min 14. I was quite happy with this for a first effort. I am 45 and just over 13 stone at present, but would like to get back to 12 1/2. A 4 day stag party in Majorca over the weekend hasn't helped!
As far as the rower is concerned i am pretty confident I can get this below 8 mins within the next 2 weeks. I tend to go to the gym in the mornings while my eldest son is doing his swimming training although I am not at my best at 6am!

Makes perfect sense AKN. Personally I think its best to just do the 2k test every few weeks so you get a good improvement and can see that the boring steady stuff in between is doing you good. Just do whatever works for you though.

I'll guess 9.25. Do you use the screen which shows your 500m split pace? That's good for pacesetting and 9.20 would be 2.20 splits (I think).

i am you fat eff

you been spying on me again dorothy??

Why's there a-gas on the boat? looks man powered to me.

I shall have a go myself this evening (resistance all the way up did we decide?) I don't like the rowing machine as I cannot watch Sky Sports when I'm on it. (worst excuse ever). What I have noticed is that I do my best times heaviest lifts etc in the mornings by the end of the day much less effective - so midweek I go in the evenings - but always perform best on a sat morning - whats all that about?

Now upped gym to 5 days a week - it can become quite addictive.

5 mins 36 is the world record - you are on 9 min 35 sec.

The world record for a marathon is 2 hours 4 mins give or take.

Extrapolating that its like doing a marathon in just over 3 and 1/2 hours - I should get the beers in and have an evening off.

u fat bustard

Dot, we've all seen the photos of you on the Sun Dream Team thread, lets leave it at that shall we

As for improving your 2k time... I would suggest doing some slow longer distances (try a couple of 5k's at a slow steady pace of about 23 strokes per minute and keep this pace as consistant as you can). Then increase this to about 10k over a month or so and do this about 2 or 3 times a week. After you can comfortably sit ans row for 40-60 minutes you should see that your 2k time would have dropped considerably when you put the effort in.

The other thing to do once you have built up your stamina is to do fast 500m splits with 1 minute rest inbetween. Try to keep the stroke rate up to over 30 (but preferably 35) per minute and do reps like you would on a weights machine. Start off with a 2 reps and each week build in an extra rep until you can do 6 fast reps with a minutes rest inbetween each one. Again you should see a reasonably big drop in your 2k times.

As for improving your 2k time... I would suggest doing some slow longer distances (try a couple of 5k's at a slow steady pace of about 23 strokes per minute and keep this pace as consistant as you can). Then increase this to about 10k over a month or so and do this about 2 or 3 times a week. After you can comfortably sit ans row for 40-60 minutes you should see that your 2k time would have dropped considerably when you put the effort in.

The other thing to do once you have built up your stamina is to do fast 500m splits with 1 minute rest inbetween. Try to keep the stroke rate up to over 30 (but preferably 35) per minute and do reps like you would on a weights machine. Start off with a 2 reps and each week build in an extra rep until you can do 6 fast reps with a minutes rest inbetween each one. Again you should see a reasonably big drop in your 2k times.

personally i think that doing the 2k will burn fat stores, maybe mot during the 9mins of actually doing the deed but the effects of doing a high intensity workout will last for quite a while after you finish thus increasing metabolic rate

I recall breaking 6.30 in my early 20s when the rowing machine was my main form of cardio work.

Would struggle to do that now though as I prefere a good run in the fresh air as an alternative.

Just back from my workout.

Pushed hard for the first 500m and clocked 2.08 (my best 500m time to date) followed that with a second 500m time of 2.12 leaving me with a PB at 1,000m of 4.20. This gave me 5 minutes to break my target time of 9.20. The 3rd 500m was a real killer & the 2.24 split time was disappointing but with 6.44 on the clock I realised breaking 9.00 was do-able. This spurred me on and my final split came in at 2.13 giving me a 2K time of 8.56.5

Absolutely delighted. 38.5 seconds off my PB

3 new targets

break 2.00 on the opening 500m
break 4.15 for the halfway split
break 8.45 for 2k

1st attempt 8.33.

Could not have got it more wrong - started far too quick for the first 500 spent the next 1200 recovering with a 300 spurt at the end.

Next time perhaps I will not be so gungho!

Serious rowing that son. At my peak I was a 6.50 man but never stuck at it long enough to get any better. I reckon I would be doing 7.15 - 7.30 just now cos hardly trained in 6 weeks due to another bloody injury.

I used the Concept 2 regularly in my 30s and early 40s, but a recurring back injury, and lack of time, prevent me from doing it much these days. My standard session used to be 5k in at least 20 minutes, with one 30 minute session every week, or two, and the odd 1k and 2k test. My best times were 7.10 for 2k, 3.14 for 1k and 1.28 for 500m, but I had an excellent 30 minute distance record (can't quite remember).

The gym staff used to joke that I shared some of the same body mechanics (height, arm and leg length) as local legend Rob Waddell who, at 5:36.6 2008, recently broke his own 2K world record (not bad after coming back into sport following a 7-8 year gap playing rugby and sailing with Team NZ). He just happens to have shoulders twice the size of mine and about 10 times the lung capacity! Even at my 'peak', I couldn't sprint at the pace at which he covers 2k.

A great way to get/stay fit...if only.

3.14 for the 1k thats good stuff


ooo a challenge like this may get me back to working out in the gym

That was the row in which I did the first 500m in 1.28 and was on course to beat the Gym record at my work (Amex, Brighton UK). The last 200m was absolute agony and I was a tad unwell afterwards.

i remember doing the 2k for the 1st time and completely underestimated it, had to walk down stairs all wobbly legged and head spinning to the toilets

Me and a gym buddy used to do the 2000m challenge 4 times a week and the 6.30 was when I peaked. Never in a million years now though i'm afraid.

I'm off to the gym in a minute so will give it a go see how I get on for old times sakes.

So, how did it go, Gaz ? or are you too embarrassed to post

So, how did it go, Gaz ? or are you too knackered to post

I'm not much of a cardio man me, the 8mins of rowing is fine muscle wise but once the breathe goes then.

Times this year...

Premier League (under 7min 30sec)

Unc Si 7.30.0

Championship (under 8mins)



Div 1. (Under 8mins 30sec)

Neath Boy 8.14.0

Div 2. (Everyone else)

Knulpuk 8.33.0
The Charlton Fan 8.40.0
AKNel1 8.56.5