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6 WEEK - 2KM PB PROGRAM
2x Olympian and 776BC Co-founder Cameron McKenzie-McHarg is having a crack at a sub 6min 2km erg in May.
This world in lock down presents some serious challenges, but could also represent an opportunity to lock into a focused program to improve your 2km ergo. Yes you will need access to a Concept 2 ergo. But if you do have one, why not set yourself a goal over the next 6 weeks. From his 12 years of International rowing experience Cam has written a short, sharp focused program to improve your 2km ergo. It's not a huge time commitment, it's not mind numbing km's or hours on the Concept 2 ergo - it's a high quality program that focuses in on exactly what you need to improve your 2km score.You can join in on the action by joining the 776BC Concept 2 Logbook team - https://log.concept2.com/team/13366/ and row alongside Cam during his weekly Instagram live sessions on Monday at 1PM and Saturday at 12PM - https://www.instagram.com/776bc/.
The key details to the program are below:
6 WEEK - 2KM PB PROGRAMMonday 3x5 (2min on /1min off). Rate 24-26.
500m Pace 80%-84% of 2km Target Split Score.5min Rest between sets. Wednesday 3x6 (1min on /1min off). Rate 26-30.
500m Pace 90%-94% of 2km Target Split Score.5min Rest between sets. Friday 3x5 (2min on /1min off). Rate 24-26.
500m Pace 80%-84% of 2km Target Split Score. 5min rest between sets.Saturday – Race Practice 500m start. 1000m middle. 750m finish. Rate 30+. 500m Pace 100%-105% of 2km Target Split Score. Full rest between sets (i.e. 5-10mins)
Key tip from Cam:
If you need help setting your 2km target score and getting your 500m pace targets for each session, send us an email at email@example.com.Make sure to tag us in your workouts on Instagram and join the Concept 2 Logbook team! See you on the erg.