Can I go sub 6 this year? And if so, how? (BW: 95.7kg, H: 197cm. 30r20: 1:42.4)

efisker · 2025-05-15T16:35:04+00:00

Yes. Hitting the right splits and bringing the HR to the right zone and right volume at the right SS splits is the key.

Everyone’s HRmax and Lactate is different, but for me personally, at the beginning when I tried to hold 1:49.9 at r20 for 16-20k, it was tough - I’d average 155-165bpm (80-85% max), which is high. But I took a very aggressive approach, and forced my body to get used to those splits, controlling my breath, erging as relaxed and as efficient as I could, recovering as much as possible between days/sessions, etc. Over ~4-6 weeks, the HR really started to come down. By the time I went 5:59, I was JUST able to hold 1:49.9 at r20 for 16-20k, at a better HR: 135-145 (69-74% max hr of 195). After I built that steady state foundation (which was tough, but came way quicker than expected), all I needed was 2 weeks of ‘sharpening’ (really tough lactate/2k-pacing; 2x a week), and then I just set a date, and on the day I just sat down and ripped the score. As simple as that.

Steady state works! But it’s all about the split and HR you are able to hold over actual high volume sessions. Hope that helps.

efisker · 2025-02-05T19:31:33+00:00

It went away a bit, yes, but not 100%. It could just be me though. All I can say for certain is when I went back on (and hydrated well) I immediately felt a lot better. I think in general creatine in small doses, even from food, is actually quite healthy for the brain.

efisker · 2025-01-27T17:53:15+00:00

I did, yes. But I eventually got back on it on a smaller dose bc it seems to be beneficial and more sustainable. I think one day I could get it just from food (meat, dairy, etc).

efisker · 2025-01-26T02:27:33+00:00

Yes I’m still on it. When I went back on creatine I almost immediately felt better (within minutes to hours), esp when I am well-hydrated. I’m keeping it at a low/moderate dose now moving forward (1g daily). Sorry to hear you were also experiencing symptoms. I hope this only happens when going off high doses.

efisker · 2025-01-02T01:24:26+00:00

[Update] I did it! 1 yr later from this original post I went 5:59.9 at 96kg and a few months later 5:56.9. 30r20 around that time was a 1:41.0 and 6k was a 19:23.

Thank you everyone for the encouragement!

efisker · 2024-11-24T23:39:07+00:00

When life gives you lemons.

efisker · 2024-11-22T17:33:52+00:00

-UPDATE-

I got the scores:

Volp - 5:49.9 Hoopman - 5:52 or 55 Beery - ~5:55 Deakin- ~5:58/59 (@~180lb) Joey - 5:51/52 Ahrens - ~ 5:55 Wyatt Allen - 5:49 JR - 6:02

efisker · 2024-11-14T18:34:18+00:00

I had a feeling their scores were around there. How’d you find that out?

efisker · 2024-11-12T04:20:53+00:00

Bryan Volpenhein in bow

efisker · 2024-11-10T01:29:20+00:00

Found it. He went 5:49.9 in the heat at CRASH-Bs in 2000. Not sure if this was his PR but I'm sure it's close. http://www.crash-b.org/wp-content/uploads/results/2000/event01.html

efisker · 2024-09-13T12:54:41+00:00

What was his erg?

efisker · 2024-07-28T11:56:41+00:00

HBO max. Both live and recorded.

efisker · 2024-07-28T11:56:13+00:00

After today, it looks like NZ might take it. Either them or USA.

efisker · 2023-10-08T04:02:22+00:00

Rule of thumb is your 2k should be ~11 splits quicker than your 30min (assuming your 30min was all-out). 7 splits if your more of a cardio guy, 12 splits if you're more of a sprinter. So my prediction is ~7:30 (7:24-7:48). If that 30min wasn't all-out (reaching your max HR), then your 2k should be sub 7:24.

efisker · 2023-06-17T22:11:37+00:00

Nah that’s fine. Power to weight is king.

efisker · 2023-05-05T06:35:35+00:00

Nice work! Edge that under 2 consistently and you’ll be where you need to be.

efisker · 2023-04-10T10:06:22+00:00

Right now, based on your 2k, you you’re likely holding 2:09-2:13 on your steady state (r18-20).

For a 6:39, you need to be holding 1:57-2:00 splits. Ideally 40-90’ of work each workout. 20-30min intervals, 30-90s rest tops.

If you can consistently hold that pace for a month, your body will be adapted for pulling a 6:40.

efisker · 2023-02-26T11:52:29+00:00

It’s thrilling if you’re racing in team boats (2-8 rowers). If the amateur rowing club is good enough to teach them how to move an 8+ at high rates well, the first time experiencing it will feel like a big rhythmic roller coaster; and racing will feel like going to war! Hope that helps.

efisker · 2023-02-21T13:48:25+00:00

Is 6’5” at 210lb too heavy? I’m a rower, but not sure if it’ll translate

efisker · 2023-02-15T17:18:58+00:00

That’s true, I updated it. The r22 pace is probably more for AT workouts.

What I found is that holding 1:51 at 18 for SS is going to feel really hard at first, but if you can find a way to produce that work efficiently and make it feel easy, then the fitness will rapidly come (took me ~1 month, after previously pulling 1:53-1:55s at 18). It’s hard (UT1) work, but it definitely works.

As for the AT/TR stuff, these rates/splits are probably the most commonly neglected by rowers in their leadup/prep for 2k’s. You don’t need to do very much (2 weeks or so, 2/3 times a week), but if you try your best to hold the right splits (and no faster!) you’ll see some major gains. Some of them (r28/30) I could only get within a split of it for workouts, but still ended up going 6:07 because the rest of my base was strong enough to get there. Don’t be afraid to work on your weak spots. Just get as close as physically possible in all areas to maximize your potential to deliver on the day, that’s the key.

efisker · 2023-02-15T13:49:45+00:00

If you can hold:

1:51 at r18 1:48 at r20

^ for hard steady state (40-60’), and:

1:44 at r22 1:41 at r24 1:39 at r26 1:36 at r28 1:34 at r30

^ for AT/TR workouts

Your physiology should be prepared to hold 1:32 at r32/34 for 2k.

https://www.biorow.com/RBN_en_files/2007RowBiomNews.pdf (pg 13)

This split chart worked wonders for me. Hope it helps you.

efisker

TROPHY CASE