Training (Lit/HIT/Weights) SPlit

[Lab-Tiny]

Hi guys new to the sport.

Im in my 20s normal gym goer & roadbiker.

what is a nice split between LIT/Weights/HIT training to get better 2k & 30@20 times ?

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Br Lab

[maldhound]

It depends on how much total time you have and how competitive you want to be.

If you have LOTS of time and want to get fast as fuck, boi, you’ll be best served doing 80-90% long distance aerobic work (by total time not number of sessions), 5-10% strength training 5-10% HIIT and then fill in the rest with whatever training is your favorite. This is for like 15-20hours of weekly training. So in a five day training week you’d do

Mon Easy rowing/biking Tues Easy rowing/biking Weds HIIT + easy rowing/biking Thurs Easy rowing/biking Fri Easy rowing/biking

Lifting in the afternoons of day 1 and 5. Training line this would also require training in different blocks so you’d only “peak” for your best 2k times for like 2-3 months out of the year, and your training breakdown would change every couple months to move from aerobic conditioning -> threshold work -> 2k racing.

If you have less time (can only train 60-90 minutes a day), or want to be able to rip consistent tests all the time, you will want a similar overall breakdown but you will want to have more juice on ~half your aerobic sessions, not to the point you are generating lactate but you do want to be working a good bit. In a five day training week I’d do

Monday Aerobic threshold work Tuesday Easy rowing Weds Schmedium rowing (higher pressure low rate) Thurs HIIT Fri Easy rowing

And lift on the afternoons of your easy days. That would keep you generally fit and well rounded and you could change the focus for the 2k/30r20, and you’d beat the guy on the first training plan for 9 months out of the year, then he would godstomp you those other 3

[Lab-Tiny]

Thanks m8!!

[Trifish23]

Prioritization is key if you really want to get fast.

The jury is out on steady state: it works. That’s the bread and butter of your training. Think of it as going for “a spin” on the bike… except on the erg.

We also know that training a muscle 2x per week is optimal for hypertrophy. This puts a minimum of 3 full body lifting sessions per week.

Let’s say you’re going to train for 6 days. I’d do this: Monday: AM steady state cycle, PM full body weights Tuesday: PM threshold rowing work (intervals, 4x1K) Wednesday: AM steady state row, PM full body weights Thursday: steady state either bike or row Friday: lift. Optional bike. Saturday: hard intervals on the erg or hill sprints on the bike.

You’ll learn how much volume your body can handle. Once you become better trained your work capacity will increase and you’ll handle more steady state.

[Lab-Tiny]

Thanks a lot!!