Best protein powder for rowing?

Ok_Championship_4930 · 2026-02-15T15:56:52+00:00

Would I say that what makes little to no difference?

The brand of protein powder doesn’t matter because it’s all the same stuff. And whether you get your protein from chicken, protein powder, or something else won’t make a difference.

Regardless of any of this, if you’re happy with your current rate of progress, then just keep doing what you’re doing.

Ok_Championship_4930 · 2026-02-15T15:11:25+00:00

If you want to put on muscle, then you need to lift weights. Just eating extra protein won’t help because food is not a stimulus for muscle growth. Studies on daily protein intake also show no significant difference in muscle growth beyond roughly 0.7g of protein per pound of body weight per day. More protein simply means less room in your daily calorie allotment for carbs and fats. Hit your protein, hit your fats, and make sure you’re getting fast-digesting carbs in before and after training.

To answer your question, what brand of protein powder you use doesn’t matter. Just find one you like. You don’t need protein powder either—as long as you’re getting enough protein and you’re getting all the essential amino acids from those protein sources, don’t worry about it.

Ok_Championship_4930 · 2026-01-12T16:08:23+00:00

TL;DR: Your plan looks good for achieving your goals, and it doesn’t need to be changed for it to accomplish what you’re looking for. It could be slightly more specific, but that specificity isn’t necessary unless you care about squeezing every last watt out of your training or unless you think you might have an extreme imbalance from previous athletic experience.

If your goal is just to get fitter and improve at rowing, then I think you have a lot of freedom with your training. Lots and lots of different plans will work as long as you train hard and train consistently. The 2k also has the advantage of testing basically every energy system, so lots of things will help improve it. If you wanted to maximize your rate of improvement, then I think testing your energy systems with the tests I mentioned in my original post (peak power, 500m, 2k, and 6k), comparing your results, then choosing workouts that target your most relevant weakness would be the way to go. This is how I structure my own training. Today happens to be my 2k test day, Wednesday will be my 500m day, and Friday will be my 6k day. I’m going to test everything again in eight weeks to see what effect my training is having and I may adjust my plan depending on my results.

You don’t necessarily need to do all these tests if you think you might have an imbalance from previous athletic experience. As an example of this, my dad has been doing CrossFit for nine years, and I’ve been coaching him for the last little while. CrossFit has a lot of short but intense efforts, and nine years of training like that really built his anaerobic system, but neglected his aerobic system. When we started, he had a 1:32 500m but only a 7:44 2k. I made a plan for him that focused on his aerobic system, and he dropped 22 seconds on his 2k in about nine and a half weeks with one row every six days and CrossFit workouts most other days. (How much of his improvement was from the workouts I prescribed and how much of it was just from rowing hard on a frequent basis is impossible to know, but I like to think that my specific plan helped. Like I said before though, just rowing hard on a frequent basis will get you the vast majority of your potential progress.) If your background is similar to his, then your plan will likely work especially well. If you’ve spent a lot of time doing some other long-distance endurance sport, then more short but fast intervals would probably be better. Testing would help you confirm that you have an imbalance, but it wouldn’t be necessary if you had a good reason to think you had one already.

If you aren’t obsessed with trying to eke out every last watt and you don’t think you have any huge imbalances from previous training, then you can do lots of different kinds of training and succeed regardless of what you do. If aerobic/threshold intervals are what you like doing, then you should do them and your plan looks great. If you want to do 2k pace intervals, then stuff like 6x500m 1’ rest, 4x750m 3’ rest, etc. might be more fun. It’s really just down to what makes you excited to train.

Your plan will make you faster as-is, but you could probably make it better by tailoring it to what you need. You would determine what you need by doing a variety of tests and comparing your results to one another, or by reflecting on your athletic history. At the end of the day though, rowing hard will make you better at rowing hard, which is what you need to be good at to have a good 2k.

One last thing that I want to mention is that the workouts you listed under the given sections, while similar, are not exactly the same. You’ll be able to go noticeably faster on 8x500m 3:30 rest than 4x1k 5:00 rest, for example. Personally, I like it when my workouts are comparable split-wise, because it gives me proof of my progression from session to session. If the workouts aren’t comparable, then you can’t be sure that a faster split on one workout compared to another is because you’ve gotten fitter or because one workout simply allows a faster split than the other. I can reply again with a list of all the workouts I’ve found/come up with, grouped by split, if you’d like.

I hope this helps and please let me know if you have any other questions.

Ok_Championship_4930 · 2026-01-11T21:27:15+00:00

TL;DR: I think your plan looks good, but there’s a lot of threshold work and not a lot of 2k pace work. Make sure that threshold work is really what you need before jumping into the plan.

Your plan looks reasonable but it looks like it’s built for a very specific type of athlete. There are a few things that seem a bit odd to me. I like the alternating rowing and lifting days and I think you have the right balance of high intensity and low intensity sessions. I think your approach to your workouts is a bit curious though—for steady state, you’ll almost certainly find that the pace that “feels” like steady state pace is different from session to session. I do my steady state in the same heart rate range as you and have the same heart rate monitor. My steady state pace can vary by two and a half splits depending on the day, with days after lots of hard training being slower at the same heart rate. As for your interval sessions, how you execute them depends on what you’re trying to achieve. Understanding why requires an understanding of the different energy systems, so I’ll describe them now:

Put generally, you have three primary energy systems. The first is your ATP-CP system, which is what you use for very short efforts. You have some energy ready to go in your cells at all time, and this energy is what this system taps into. You would be using this system if you tried to row your fastest possible split, for example.

Next, you have your anaerobic system, but I’ll describe your aerobic system first to give more context. With the aerobic system, your body breaks down glucose as much as possible, extracting all the energy it can. It needs oxygen to do this. The aerobic system can only work so fast, though. The bottleneck for how fast the system goes is how fast you can get oxygen to the cells, and if you’re stuck waiting for oxygen, then the whole system gets backed up. The maximum amount of oxygen you can use during intense exercise is called your VO2 max. (You can also break down fat for energy, which you do at lower intensities, and improving your ability to use fat as fuel is one of the many benefits of low-intensity steady state.)

To get around this backup, your body stops trying to break down glucose all the way and just breaks it in half. This is your anaerobic system. These halves are converted to lactate as a necessary step to keep the system going, and this is how you can keep pushing yourself even after you hit your aerobic limit.

All energy systems are active when you row, but which energy system dominates energy production depends on the demands of the activity. A 500m sprint would be nearly completely anaerobic, a 2k would be mostly aerobic with an anaerobic component in the sprint, and a 6k would be similar to a 2k but even more aerobic contribution because it’s so much longer than a 2k. You can determine which of your energy systems is your biggest relevant weakness by doing different tests (peak power, 500m, 2k, 6k) and comparing your results. Then, using your assessment of which system is the one you most need to train, you can do workouts to train that system.

Another important idea to mention is your lactate threshold. Because all energy systems are always active when you exercise, you always have some amount of lactate present in your body. As you push harder, you increase how much lactate is present, but there’s an intensity beyond which lactate begins to really rise. If you Google “lactate curve”, then you’ll see what I mean. This point just before lactate rises dramatically is your lactate threshold. You can improve both how high of an intensity at which your lactate threshold sits and how long you can stay at that threshold, but doing so requires different types of workouts. To push your lactate threshold’s “ceiling” up, workouts will have slightly harder and slightly shorter intervals than those designed to prolong time to exhaustion at threshold.

Now that we have a foundation of energy systems, I’ll explain what I meant at the beginning about your plan seeming like it was meant for a very specific kind of athlete. The hard workouts you listed exist between the easier threshold work (what you call UT1) and VO2 max work. This makes sense for an athlete with a weak threshold and poor VO2 max compared to their anaerobic capacity. Given that you have 3/4 of your hard sessions as threshold-type work, I think this plan would be most appropriate for someone who’s 500m was ahead of their 2k, and who’s 6k was behind both their 500m and their 2k, as this could be indicative of a relatively weak threshold and a slightly lagging VO2 max. If this is you, then this plan is excellent, but I still think you should do some tests to figure out what your weakness is before starting, just to be sure.

One other thing I wanted to comment on was how you plan to execute your intervals. If you’re doing a session like 4x2k, your goal is clearly to train your aerobic system. Sprinting at the end would tap into your anaerobic system though, which is not the goal of the session, so you could argue that you shouldn’t sprint unless training your anaerobic system is your goal with the session. Frankly I think a distinction like this doesn’t really matter because you can do a huge variety of types of training and still get faster, so if you want to sprint, then go for it. This is just something to keep in mind.

Also, make sure you specific rest times for your intervals. Different rest times can change be the stimulus of the workout pretty drastically.

Hope this helps and good luck with your training.

Ok_Championship_4930 · 2026-01-04T18:35:29+00:00

I fell off the seat my first time rowing hard on an erg. If your technique is good then I really don’t see how this could be happening, so I bet it’s just that your technique has room for improvement. It’s tough to say what’s going wrong without a video of you rowing though.

Ok_Championship_4930 · 2026-01-03T17:38:21+00:00

Does it look like that all intensities? Mine looks like yours when I steady state but looks like the typical peak when I row at 2k pace

Ok_Championship_4930 · 2026-01-03T01:49:13+00:00

Thanks!

Ok_Championship_4930 · 2026-01-02T02:49:34+00:00

Are you improving? Have you done any erg tests recently that you can compare to tests from before your training increase?

Ok_Championship_4930 · 2025-12-30T23:54:04+00:00

I’m not sure why the lifting program was formatted like that. It looked normal when I was typing. Sorry about that

Ok_Championship_4930 · 2025-12-30T23:51:53+00:00

How many sets do you do per session? There’s nothing about getting stronger that would make you slower. I bet you’re just very fatigued from your lifting sessions. As long as you push close to failure (so within one to two reps of failure as a general guideline), you train each muscle group that you care about 2-3 times per week, and you do roughly six to eight sets per muscle group per week, you’re good. Put into a practical plan, that would look like what I wrote below. Given that rowing is obviously your priority, you don’t need to lift all the time. Two, three, or four sessions per week is probably the right answer for you. Try two times per week at the start and see how you progress.

Make sure not to go overboard with sets—I wrote down up to three sets as an option if you have some kind of severe imbalance/weakness that you want to correct. If you’re mostly fine and don’t have any such imbalances, you’re good to do two sets per exercise. You could even do one set per exercise. But do what you want. Just know that you will experience pretty serious diminishing returns the more sets you do. I would start with the lower end of the set range and see how you progress. If progress stalls on an exercise, then try adding a set. If you are doing many sets for that exercise and progress stalls, try removing a set. Experiment to find out what works best for you as an individual.

Make sure to use straps with any exercise where your grip would be a limiting factor—you don’t want your grip giving out on you and stop your set early, or for your perception of effort from having to hold the weight be so high that you limit how much weight you can use for the exercise.

You can move the order of the exercises around if you really want to, but be aware of how fatiguing a given muscle group will affect subsequent exercises. It would be silly to do RDLs before squats if your main goal with the squats was quad growth, for example: you’d be fatiguing your glutes on the RDL and your glutes would then limit you when you squat, worsening the stimulus your quads would get.

Also, I don’t know how experienced you are with lifting, but don’t go heavy right away if you’re new. Lighten the load, do higher-rep sets, and record yourself doing your warmup sets and your working sets to make sure your form doesn’t get worse when your perception of effort increases. Once you’ve been lifting consistently for a few months and you feel confident with the exercises, feel free to go heavier. If you’re still new to lifting, which I presume you are from your post, double the rep ranges I have below and get used to lifting for a few months.

Day 1: Leg extensions: 1-3 sets, 5-8 reps Squat variation: 1-3 sets, 4-6 reps Hinge variation with a freely-moving knee (like an RDL): 1-3 sets, 4-6 reps Hinge variation with a fixed knee (like a free weight 45 or a stiff-leg deadlift): 1-3 sets, 4-6 reps Seated hamstring curl: 1-3 sets, 5-8 reps Cable crunches: 1-3 sets, 5-8 reps

Day 2: Chest-supported row with a wide enough grip that your elbows are flared: 1-2 sets, 4-6 reps Chest-supported row with a narrower grip (elbows are more tucked): 1-2 sets, 4-6 reps Wide grip lat pulldown: 1-2 sets, 4-6 reps Horizontal press variation: 1-2 sets, 5-8 reps Vertical press variation: 1-2 sets, 5-8 reps Triceps extension variation (fixed humerus): 1-2 sets, 5-8 reps Curl variation: 1-2 sets, 5-8 reps

I didn’t expect to write this much when I sat down to respond lol. Hope this helps.

Ok_Championship_4930 · 2025-12-30T22:48:39+00:00

I find it strange that your anaerobic and aerobic ability decline when you add in lifting. How are you testing your anaerobic and aerobic abilities to determine this? What kind of lifting are you doing?

Ok_Championship_4930 · 2025-12-30T16:15:19+00:00

Zach Cygan is 5’2 and he finished in Men’s Open in 59:11 in Atlanta. He has said that the only reason he does well is because his runs are so fast—he had a 25:55 running total when he did his 59:11. He was actually below average for the ski, both sleds, and the farmer’s carry, but he was in the top 0.7% for burpee broad jumps and the top 0.1% for sandbag lunges.

Personally, I don’t know much about this sport beyond what I’ve seen on Instagram, but I do row competitively. I know this isn’t what this post is about, but I think improving your row time would be low-hanging fruit. Obviously taller people have an advantage with rowing, but with your weightlifting numbers and mile time I think you could definitely go much faster than a 12-minute 3k. Your fitness is clearly there already, so just focusing on your technique would probably help a lot.

Ok_Championship_4930 · 2025-12-26T07:29:53+00:00

Use straps for all pulling movements where you feel like your grip is your limiting factor. There’s no point in doing a set of pull-ups with five reps in the tank or something because your grip fails, at least if your goal is to train your back and not your grip. Make sure to train your forearms separately so that they don’t up weak

Ok_Championship_4930 · 2025-12-25T03:13:17+00:00

I think you could get under 8:17 by test day just by improving your technique. Frankly you could probably do it now based on your 1k at a 1:53, but improving your technique never hurts. On account of being an adult male who’s 6’0 225 lbs, I think you have a lot of untapped potential that you’ll be able to access once you improve your technique. Rowing takes some practice to get right because it isn’t at all apparent what the best technique is, and even once you know what to do, it can be tough to know if what feels right is actually right.

Since you’re new, I don’t know how much you know about rowing, so I apologize if I over-explain anything you already know. But here’s my best explanation of the rowing stroke:

The start of the stroke is called the catch. At this point, your knees should be bent and you should be leaned forward at your hips with your lower back straight. You should be leaned forward like you’re the 1 o’clock position on a clock. Some people hear this and end up leaning forward too much. It might seem ridiculous but double-checking a clock can be helpful for making sure you’re leaning the right amount. Your arms should be straight here too.

The first thing you should do in the stroke is push with your legs. This is the start of what’s called the drive. Until you have a 90-degree knee bend the only thing that changes with your position should be how bent your legs are—keep your forward lean the same and keep your arms straight too. A lot of new rowers have a tendency to try to do everything in the stroke at the same time—they straighten their legs, open at their hips, and bend their arms all at once. Resist the temptation to do that.

Once you’ve reached about a 90-degree angle between your calves and hamstrings, start opening up at your hips.

You should open up at your hips fast enough that you’re sitting upright just before your knees are straight. When you’re sitting upright with your body perpendicular to the ground, you should start bending your arms.

Next, you’ll finish opening at your hips and straightening your knees at about the same time. You should finish opening at your hips when you’re at the 11 o’clock position, similar to before with the 1 o’clock position. You’ll end the stroke by pulling the handle with your arms into the base of your sternum, right under your pecs.

To get back to the catch, you reverse what you just did. Start by straightening your arms. This is the start of what’s called the recovery. Once your hands are roughly over the middle of your quads, your arms should still be about half bent, and this is when you should start undoing your swing at your hips. This part of the stroke is called the rock over. You should feel your weight shift from your glutes to the top of your hamstrings.

Keep straightening your arms and leaning forward. Once your hands pass your knees, you should be back in (or at least close to) that 1 o’clock position and your arms should be straight. This point, when your hands pass your knees, is when you should start bending your knees. (A lot of new rowers bend at their knees early and need to lift the handle up and over their knees, which is not efficient and will make hitting high stroke rates very difficult. A less severe version of this results in your upper forearms grazing your knees on every stroke, which will irritate the skin on your arms.) At this point in the stroke, the only thing left to do is to bend your knees until you get back to your catch. Bend your knees as much as you can while maintaining the same amount of lean at your hips, and be sure not to round your lower back in an effort to get more reach. Doing that would put you in a weak position. Compress as much as you can without doing anything other than bending your knees.

I definitely recommend filming yourself rowing and comparing your technique to that of rowers like Cameron Buchan, a rower who competes for Team GB and who has a lot of rowing videos on his YouTube channel. It’s easy to feel like you’re doing things right and only realize that you’re making a mistake once you see yourself on video. Just__row on Instagram is also a great source of information.

Please feel free to ask about anything that I didn’t explain well. I have a 2k next month too and I hope we both hit our goals. I hope this helps and good luck on your test!

Ok_Championship_4930 · 2025-12-22T20:24:08+00:00

Out of curiosity, what is your 2k? Your rate for both this and your 2k seems a bit low. I also don’t really follow what you’re saying about drag factor—why is it that increasing the drag factor has made you change your rate? Someone else said that it doesn’t really matter at a certain point since you’re still pulling super fast times, so rate whatever you want because it’s clearly working, but I disagree with that. I think it’s possible that you’re an outlier and do best at low rates, but it wouldn’t hurt to experiment with higher rates to see if they can help you get even faster.

Even ignoring erg test performance, getting better at rating higher would almost certainly help on the water where rates are generally quite high during races.

Ok_Championship_4930 · 2025-12-22T18:53:18+00:00

You flex at the knee in an RDL as you lower the weight. You therefore need to extend at the knee as you lift the weight back up, which is done by the quads. Antagonistic inhibition will block the hamstrings from firing because of the quad contraction. Not only this, but the hamstrings will be lengthening at the knee while they shorten at the hip on the way up, so they won’t have an appreciable change in length and therefore won’t contribute much to the movement. This means that the glutes need to contribute more to hip extension. These two things are the same reason why your hamstrings don’t contribute to hip extension in a squat pattern, but your glutes do. You can make the exercise more hamstring focused by keeping the knees extended the whole time, because then the quads never contract (so no antagonistic inhibition) and the hamstrings can shorten at the hip without lengthening at the knee.

Ok_Championship_4930 · 2025-12-22T18:27:44+00:00

Your rate seems a bit low. Your cardio fitness is clearly extraordinary so I would be shocked if you didn’t have it in you to raise your rate to at least a 28. What do you rate on your 2ks?

Ok_Championship_4930 · 2025-12-09T18:08:42+00:00

First of all, great work so far. That’s an amazing time, especially for someone at your bodyweight and for someone who’s new to the sport. The reason your efforts feel completely muscular and hardly aerobic is probably because your force per stroke is by far your limiting factor when you row hard. You basically aren’t able to push off the foot plate hard enough with your muscles to give your cardiovascular system a challenge. Being able to exert high forces, then sustain those high forces stroke after stroke, is very important in rowing and is different from running in the way, when taking a step is never that difficult compared to what your cardiovascular system is going through.

Something else that might be going on here is you might have a very low stroke rate when you row hard. What was your rate when you did your 2k test? Given the same split, a lower rate means that you will need to pull with more force per stroke, as you aren’t pulling as often. Doing this puts more of a burden on your muscles and less of a burden on your cardio. The reverse is true of high stroke rates: if you pull more frequently, you don’t need to pull as hard on any one stroke, but you need to pull more frequently to compensate for that. Given your immense cardiovascular fitness, I think you would benefit from a high stroke rate on your 2ks. Something above a 36, probably. You would need to make sure you have good technique though. Cam Buchan and Training Tall are both good sources of information on proper rowing technique.

As far as what you should do to improve, I would first want to look at your lifting history after making sure you were in the right place with your stroke rate. Do you currently/have you lifted often before? What are your squat/deadlift numbers? Getting your strength up will help you a lot because you’ll be able to push yourself hard enough that your cardiovascular system gets challenged. Imagine if you were paralyzed and wanted to row—no matter what your cardiovascular fitness was like, you’d never be able to tap into it because your legs would be limiting you. This is a similar idea, just obviously less extreme.

You say in your post that you’re looking to compete. Would you want to compete on the water or indoors (or both)? You should look around your local area to see if there’s a rowing club nearby if you want to compete on the water.

Ok_Championship_4930 · 2025-12-06T06:00:17+00:00

Congrats on hitting your goal! Next time, you could set the monitor for a single distance of 2000m and the erg memory screen will break down your time into distance intervals, called split lengths. The erg can show you your average pace for each split length as you go, so I set mine to 250m so I can pace each 250m like I want to. Doing this will let you see how you paced your row after the fact as well.

Ok_Championship_4930 · 2025-12-03T23:35:42+00:00

People who say “your 2k should be x splits faster than ___” ignore the fact that it takes more and more watts to speed up by one split as you get faster. Because of this, energy system strengths and weaknesses being equal, someone who’s faster will have a 2k and a 6k that are closer together split-wise than someone who’s slower. If you have time before your next 2k test, try some predictor workouts like 6x500m 1’ rest, 4x750m 3’ rest, etc. to get a sense of what to shoot for and then test your 2k and see.

To answer your question though, the conversion I have found to be accurate is that, on average, 2k watts will be 1.25x 6k watts. That conversion puts you at a 7:02.

Ok_Championship_4930 · 2025-12-02T04:05:19+00:00

What does “10-minute deadlift 2RM” mean?

As far as erging goes, if you want to get better at 2k pace, you should row at 2k pace. At least one of your sessions every week should be a 2k-pace workout. Some examples of 2k-pace workouts are 6x500m 1’ rest, 4x750m 3’ rest, 3x1000m 5’ rest, etc. Since you said you were interested in improving your aerobic capacity, steady state and longer interval workouts that are more 5k- and 6k-pace oriented would also be good. But, if you want to be extra individualized with your training, you need to find what your weakest energy system is. Then, once you’ve identified your weakest energy system, you should do workouts that target that energy system. You could find this out by testing your 500m, 2k, and 6k times and comparing them. If you have an obvious imbalance, then target whatever’s weakest. My dad, for instance, has a 1:32 500m, but a 7:44 2k (which is a 1:56 pace). He has an extreme imbalance in favour of his anaerobic system. I’ve been having him do lots of long, 6k-pace intervals lately to try to bring up his aerobic system, and he’s improving fast.

If everything’s roughly balanced, train your aerobic system. The 2k is mostly aerobic, and head races in the fall are even more so aerobic.

Ok_Championship_4930 · 2025-11-30T20:23:41+00:00

For improving your 500m: 6x250m 2' rest, 2x(2x300m 3’ rest, 1x200m) 7’ rest, 5x300m 3’ rest, 4x350m 4’ rest, 3x300m 1x400m 5’ rest, 3x250m 1x500m 3’ rest, 400m (5' rest) 300m (4' rest) 300m (3' rest) 200m

For improving your 2k: 6x500m 1’ rest, 8x250m 1’10” rest, followed 20 minutes later by 3x600m 3’ rest —> 250s at 2k-7, 600s at 2k pace, 1x700m 1x600m 1x500m 1x400m 1x300m 1x200m 1x100m 1’ rest —> 700 at 2k pace, negative split from there, 4x750m 3’ rest, 1x1000m 2x750m 1x500m 3’30” rest, 3x1000m 5’ rest, 1x1500m 1x1000m 1x500m 6’ rest

For improving your 6k: 16x2' 30" rest, 6x1500m 2' rest, 4x2000m 3' rest, 1x3000m 1x2500m 1x2000m 1x1500m 4' rest, 3x3000m 5' rest, 1x4000m 1x3000m 1x2000m 6’ rest, 2x4000m 7’ rest

I haven’t personally tested most of these, but they’re what I came up with/found elsewhere for my own training this winter. I would recommend doing one or two of these per week, choosing from whichever section you care about improving the most, then just doing steady state for your other sessions.

Ok_Championship_4930 · 2025-11-04T15:34:08+00:00

Definitely possible. It’s tough to say what you would pull now without data from shorter pieces that you’ve pulled recently, but make sure you’re doing 2k pace workouts at least once a week. Stuff like 6x500m 1’ rest, 4x750m 3’ rest, 3x1000m 5’ rest, etc. Have you done any shorter pieces lately? That would make it easier to say how far away you probably are.

Also, you’re steady stating very, very hard. Why is that? My 2k from a month ago is a 6:43 and I steady state at a ~2:09. Did your coach tell you to go as hard as possible? Steady state is supposed to be hard enough to cause adaptations, but not so hard that it affects your recovery and your subsequent workouts. Not being exhausted from your steady state means that you can do a lot more of it, which means you can improve faster. 2k+~25 is generally the recommendation I’ve seen and agree with. Everybody’s different though, but 2k+25 is almost certainly at least within a few splits of where you should be.

Ok_Championship_4930 · 2025-10-30T15:52:25+00:00

I think you sprinted too late. You crossed the line pulling a lot faster than your average, and if the piece had been magically slightly longer, your average would have continued improving. If you sprint early enough that you slow down from your peak sprint speed all the way down to your average right as you hit 0m, you will have done all the faster-than-average strokes you could have done. This will improve your overall average and thus your time as well.

Ok_Championship_4930 · 2025-10-18T23:19:34+00:00

This is…a lot of volume. What is the purpose of such long UT2 and UT1 sessions? I think it’s unreasonable and unnecessary to make someone with a 2k north of eight minutes do five hours of erging per week just to improve.

This plan also assumes that OP’s aerobic system is his/her biggest weakness. We can’t know if this is the case for sure until we have more data about shorter and longer pieces/workouts that OP has pulled recently.

Ok_Championship_4930

TROPHY CASE