2k erg test tips

rochellcarathers32200 April 09, 2022 2k , erg , tips Comment

4 minutes 22-24 strokes per minute. 2 minutes at 26-28.

2k Erg Test Strategy Preparation Rowing Machine King

Then do your normal race warm up.

. 3 minutes at 24-26. That said make sure you are 100 warmed up. It can be really hard to stik to.

Or 1000 meters flat out. If you have a very good technique and very good aerobic base you can do more UT1 and lactate work. Day 2 2 days before 2k erg test No training.

Psychologically it is great to never slow down. Practice transitionswhen you want to increase the rate or drop your splitand rehearse in your mind encouraging yourself through a good test. When it comes to a 2k you should know how hard you can push and for how long.

The second is having a good 2k test strategy. If you can listen to music for your test make a playlist several days before. I even go as far as to set the monitor for 2000m at 250m splits.

It also eases in which is a good way of getting yourself used to interval work. YOu can do the first 500m at a 146 then a 145 for the next 1000m then bring it up for the last 500m. 6k power is 85 of 2k average power.

I like doing 5 minutes all out. Otherwise you will get tired and will break down. A 2K is only two or three songs long so pick ones that you know will inspire and encourage you.

I dont focus on early results or erg results. 60 minute hour of power average power wattage is 76 of 2k average. Thats one of the keys to preventing the fly and die.

60 seconds all out is 153 of the 2k average power. Typically for a 2K test I will do a 6K warm up with at least 400m below my target pace. Then do a few racing starts to get that dialed in but also practice settling down into your regular racing pace quickly.

Prepare a Strategy and Visualize Set Realistic Goals. Also if you are not 100 warmed up then the slower start is better. Which one do you prefer.

Not having a plan is the best way to ensure you will have a poor time. The trick is to accurately evaluate how you felt and where you were at physically at the. Day 1 1 day before the 2k erg Light erg workout for 20 30 minutes include some race power 10s 2 4 max Day 0 Race day Warm up well in advance of the 2k.

Have a look at my 2k erg race winning plans article where I describe exactly how to prepare physically and mentally for the 2k. Watch me do a 5547 2k rowing machine test while viewing my heart rate data my splits and hearing thoughts that were going through my head during the 2k it. 2K Erg Test Strategy.

Your goals will come from your experience on the machine. Only do it for 2 3 weeks max before the 2k test. A few times a week 2 max.

I think a good test piece prior to a 2k is 1250m right on your 2k race plan pace. The program we followed is below I appreciate its not particularly intense as theres a lot of rest time but its been amazing to develop the right mindset as well as the ability to endure high intensity work. As mentioned earlier you should test as many variable distances as possible.

At least 60 minutes before hand for 10 -15 minutes. Take a 3 5-minute break and then start the test. Today I go over some strategies that some people deploy on their 2k test or race.

1 minute at 28-30. Having a good race warmup and preparation is the first key to a good 2k erg test time. 2 Goal one 2km on an erg or few 2km because you need t0 do a heat rep semi and final.

Your 2K Race Plan. It is a great idea to test rowers on multiple test distances in one week to assert the rowers strengths and weaknesses and measure progress.

2k Erg Plan Rowingiscrewcial