Ah the age old quest to go sub something. Sub 7 is pretty decent for a guy and f’ing awesome for a Lady. It’s a 1:45/500m average split which usually looks a little like a 1:43 first 500 a couple of 1:46 ish middle ones with the 3rd generally a fraction slower and a 1:42ish final 500. Looks pretty straightforward right. It’s a numbers game and knowing your numbers is key for every session. Towers tend to spend a lot of time pulling ‘Hard’ at low rates ~20 and wonder why they eventually struggle to hit a rhythm @34.

What I’ve noticed over the years is adding a variety of intervals workouts at different rates with matching splits helps hugely.

My 2k program will get you a good gauge on where you should sit and what you should aim for.

Once you can knock out 7mims then it’s a case of seeing if you can do it at a lower rate and then when you crank it back up the numbers should dial down into the 6:50’s and below.

Happy erging Crew.

More later

RowPT