Row Like a Pro with Cameron McKenzie-McHarg

on April 09, 2020

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 PROGRAM

Monday 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:

  • The training zones are critical to stick to. Don’t push outside of these, even if you’re feeling like you’ve got plenty left in the tank.
  • For the first 2 weeks stay on the lower side of the pace targets and then step up to the higher end in the weeks 4-5.
  • The only session to let loose is the Saturday race practice session. But remember this is race practice for a 2km, so don’t try and set a PB 500m or 1000m. Focus on practicing your 2km race pace.
  • The other assumption is that on the other days you’re doing something lower intensity, i.e. run, ride, pilates, etc. And not just sitting on the couch.
  • Be ambitious but realistic with your 2km target.
  • In week 6, cut out a set on the Wednesday & Friday workout.

If you need help setting your 2km target score and getting your 500m pace targets for each session, send us an email at info@776bc.com.

Make sure to tag us in your workouts on Instagram and join the Concept 2 Logbook team! See you on the erg.
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