#2k Erg

My 2k erg best time from when I was 17 years old! This erg is from June 2018. I was 17 at the time (almost 18) and training for the junior world championships in August that year. Looking back at that time period, I loved how hungry I was for better erg scores. This was something I lacked for a few years after (not entirely a bad thing as I focused on my rowing more). This 2k wasn’t even a scheduled test by our coach, we were just erging so much that I thought I might as well see if I am any faster. My previous best time was 5:57.5 two months before this. If I had to identify what was the key factor in me being to hit a score like this so young, it would have to be my strength. I remember thinking I must have had some insane vo2 max or something (hadn’t tested it at that point), but my gym coach reminded me that I was quite strong for my age. At that point I could squat 180kgs for 1 rep (I’m only marginally stronger now at 25 years old). I believe the strength that I had is also reflected in the rate I did the 2k in. I was strong but my aerobic endurance was not as developed, as a resulted I rated low and muscled it most of the way. Now that I am older and fitter, I use rate to my advantage by tapping it along and saving my strength for the sprint. Do you want to see more of my younger erg scores? Comment what you want to see!

Need more power over 2K? (On the water or the erg) Most rowers think the answer is always more aerobic work. But there’s another lever: anaerobic power. Your 2K pace isn’t just determined by how much oxygen you can use. It’s also influenced by how much power you can produce when the demand spikes, such as the first and last 500 -> but also improves performance across the board. If your anaerobic system is underdeveloped, you simply don’t have access to that extra gear. One effective way to train it is repeated 30-second maximal efforts with long recovery. An effective protocol is: 7 × 30 seconds all-out 4-5 minutes rest between efforts (less trained athletes will benefit from more rest) Why this works: Thirty seconds is long enough to heavily stress the glycolytic (anaerobic) energy system, which is responsible for high power output over short durations. The long recovery allows you to reproduce very high power on each repetition, rather than turning the session into a grind, which defeats the purpose. Across repeated efforts, this improves: Anaerobic power (the maximum output utilising the anaerobic lactic system) Lactate tolerance & clearance The ability to sustain higher race intensity And importantly for rowers, it translates to faster 2K performance. In the study below, rowers who incorporated this type of training significantly improved their erg performance compared with aerobic training alone. Where this session fits: Use it once-twice per week during preparation or pre-competition phases. It pairs well with aerobic work as the balance because it targets a completely different performance constraint. The key rule: Every rep should feel maximal. If the power drops dramatically, the session has done its job.

The pain of rowing. Is there a more brutal sport? #rowing #pain #hardwork #motivation #aviron #olympics #collegerowing #racing #lacticacid #paincave #2kerg

Don’t make this mistake!! All through high school, the highest rate I did a 2k at was a 31. When I got to college, the top guys were 2k’ing at a 36+. That year the Y150 erg record was set at a 38. Let me be very clear: if you are 2k’ing at a 29, 30, or 31… You are leaving free speed on the table. Getting more comfortable with high rates isn’t hard. But it is necessary. Get actionable, elite-level rowing advice that’s personalized to your situation when you book a 30 minute consultation with me, FREE for a limited time. #rowing #erg #crew #rudern #remo #canottaggio #2kerg #erging #recruiting #rowrecruit #yale

Making our team physiologist do his first ever 2k erg 🫣😵 #rowing #2k #physiologist #7min2k

Tech should be your #1 priority Your boat might have better erg scores, but if technique is poor on the water, boats with weaker erg scores and better mechanics will beat you head to head Make sure you're following so you dont miss our next videos, we're covering habits that directly translate to boat speed next. clips by: @jasonosbornerowing @trcrowing #Rowing #Rowingtechnique #Regatta #Erg #2k

Many rowers panic when the pain hits during a 2k erg test 😩 The fastest rowers are the ones who expect it 😇 The second 1000m of a 2k is uncomfortable for everyone — that’s not a sign something is wrong. It’s a sign you’re pushing at the level required to go faster. So start changing the story you tell yourself about what pain means when it arrives. Instead of thinking, “this hurts, I need to back off” 🚫 Think, “good, this means I’m on pace” or “I’m earning a PR.” 👍🏼 You can’t get good at rowing without being in pain. I know, I said it…but it’s true! So get very comfortable being uncomfortable. Don’t panic. Smile, welcome it in, and know that’s what it takes to go fast. #rowing #2kerg #ergtest #mindset #juniorrowing

• @ivyoars The erg. The toughest machine out there. The pain. The noise. The fear. The determination. The sweat. Nothing breaks you down faster, nothing tells the truth clearer. Is there any more painful machine? #ErgTest #PainCave #2k #5k #pain motivation training rowing rowingmachine hardworkout

Share this one to your story and stop a friend blowing up on their next 2k 💣. There's something about a 2k erg test that makes a lot of athletes throw any sort of logic out of the window. If you haven't hit the numbers in training that you are starting on, then trust me you are not going to hold it. I've seen or heard the same thing hundreds of times; "but it just felt so easy", "I went off the low predicted score", "I really thought I could hold it". You may think you're going to have a great day with that approach, but trust me it is not going to happen. Fail to prepare (and plan), then prepare to fail. Your mindset on the day of the race / test is EVERYTHING and is ultimately the determining factor in your score. Your physical capability is already locked in by then, if you approach the test like a mature athlete then you put yourself in the position to execute the best performance you are physically capable of. If you don't, then it's going to go badly wrong and you have no one else to blame. I know which one I'd choose... #rowing #indoorrowing #2kerg #concept2 #rowerg

2k erg test for our non-GB trialists today. Incredible team support for our athletes laying it all out on the line. Total 🔥 #2kerg #2kergo #2kergtest #rowinglife #rudern #loverowing

Need to know the stats… #rowing #olympian #aviron #2k

100% success rate for this morning’s voluntary 2k!! Shoutout to sophomore Callie Karjane for rippin a spontaneous, spur of the moment, 2k👏 Sometimes the bests tests are the ones you don’t see coming👻 #gotech #lightweightrowing #2kerg #mitrowing #rowing #team #erg