Very pleased to say ( boast !) that I can still do a sub 8 mins at the age of 86. I found it interesting as my drag factor is 170, I have tried much lower but find ai need something to pull against, I used to do 20 to 12 big strokes at the beginning but now ease down to 1-59 in the first 250, finally I still sprint in the last 180 meters, my last 2k 7.54 I have found as the years tick by that there are fundamental changes to my body which I did not experience when I was even 5 years younger. One of them is my knees are stiffer so the power is moving more to my upper body rather than from the power house of my legs. I have less movement on the slide so cannot push as well. A great video and my comments are aimed at that small group 80+ who still aim or can do a sub 2.0. Mike H
@@user-hj6tt7jf8w well if you look at the Indoor National Rowing Championships or even this season's Ranked Rowing you will see many people in their 70 & 80s doing sub 2.0. But not so far in their 90 s., perhaps in three years when I hopefully become 90?! There are four 80+s this season doing sub 2.0 AND 62 in the over 70s including a sub 7 mins! Despite the myth there are quite a few people in their 70s and 80s who can do a sub 8 min. Which of course is great. Mike
This video was very helpful surprisingly. Recently took the rower test in the process of hopefully becoming a police officer and thought I needed to get 9.5 mins but was hit with needing to hit 9mins. I paced myself the whole way through and kept my breathing going along with that pace. It hurt like hell and by the end I couldn't breathe as well as the fact that my legs were on fire but I ended up getting 8 mins and 4 seconds. Thanks for the video my guy, it sure was helpful for me.
'give it everything you've got in the past 100 m' (his split then does not change, since if he followed his own advice his split would drop by about 45 seconds)
Dang, helped beat previous 2km with being mindful of strokes/m and split time. Thank you! And motivates me that I'm huffing and puffing while you're casually talking through a 2km 8min row!
Really appreciate these row-alongs (as well as all your other content of course). I started rowing with the New Year and could barely last 10 minutes at a 2:25-2:30 pace. My first 2K attempt was 8:47 on Jan 28, and I just now did 7:50 thanks to this vid! I chalk much of my progress up to having a nearly endless stream of rowing content on your UA-cam channel which helps to maintain consistency day-in, day-out. Remember, food is fuel and fuel is food AWW YEAH!!
Great content Cam! For me, the mental side of the second and third 500m segments is the hardest thing. Perhaps “exquisite torture” is the right term. The last 500 is easy, emptying the tank starting at 333. In the middle, I’ve tried counting 20s, 10s, but my go to now is to simply close my eyes and focus on the connection at the catch through my feet. I can tick off 20 strokes, usually a little negative, and find I feel refreshed when my eyes open. I’ve been rowing combinations of 10ks for the last 25 days, March Season Madness, and can’t wait for a day to simply do a 2k.
Great stuff Cam, gonna keep using this and try to get to a 7:30. Bought my C2 in September to do something other than cycling and am loving it. My first sub 8 just went like this , under control and I was done at the end. 24 spm. 1:59.4 1:58.6 1:57.9 1:56.6 Was one of those good days when you sit down to warm up and realise that it's gonna be a lot easier than usual :)
Thank you so much for this row along! I was really nervous for my 2k test that passed last week, so I kept rewatching your videos to try and work out a good strategy. Last year, my 2k was not very good at all (I sat at an 8:30). I really wanted to hit a sub 8 minute 2k, and this video really helped! I recalled your tips when I went through the 2k and ended up with a time of 7:50. I am 15, 5’6, and one of the lightest on the team, so this was a huge benchmark for me. Thank you Mr. Buchan for helping me reach my goal!
Thanks cam.. again.. brilliant upload.. I wouldn't mind u to do a 2 k 6.30 time if u can..to see what u do.. also a 1k and 5,000 metres would be a massive help to watch and learn... thanks again cam
@@CameronBuchan Thank you for these brilliant row-along videos. If you can do a 6:30 and 6:45 for the 2000m it would be awesome! I’m just under 7 min atm😅. Might be the same strategy as the others but I think many athletes could benefit from a “row-along”.
@@ChristianEide glad you like them! Yes strategy is similar but you're right. The row along aspect gives that extra bit to push when you're doing your own test
Hi Cam. A few weeks ago I have completed my novice rowing season and my PB for the 2k erg test was 7:35 min. looking at this video I have learned so much more into becoming a better rower.
Bro thank you so so much I was shitting myself bc I had my first 2k coming up and I watched you video like 3 times before it and I got 7:36 as a 15 yr old novice
Just prior to seeing your video, I did a 2:05.7 at a stroke rate of 28. I am currently 66 years old and feel that I have room to get way below 8 minutes. For now, I am focusing on having good erg technique, which I believe will help immensely in getting my time down. Also, I need to work on my breathing but not sure how to go about it. I compete in open water racing events that are 5 to 12 nautical miles, I have a pace that can fluctuate between 20 & 26 strokes because of extreme water conditions. The end results I usually place, but still feel I need work on increasing my stroke rate. Again, thanks Cam for the great videos!
Just started using the rowing machine at the gym, been watching many of your videos. Using it as a weight loss tool at the moment, tried a 2k for the first time today and only managed a 10 min dead... Haha. Looking forward to improving
Thank you cam, i just had my 2k today and i watched your 7 minuets 2k video right beforr my 2k i got some tips and it really helped me performe, i got a 7:47.7 and i didnt think i'd get less than 7:55 than i was quiet shocked of myself, next one in febuary and i think i will get under 7:30
I like the “pretend” heavy breathing at the end of the 2k. I’d love to see your HR reading for steady-state 2 min splits Cam. I bet the needle barely nudges 120 HR? Excellent tutorial as always 💪
I knackered all the ligaments in my left knee 7 weeks ago, and the physiotherapist recommended I keep rowing for recovery. I still have plenty of stamina, but cannot deliver much power through the drive. My 2k splits are exactly the same as my 22k splits.
My pb is 7:15 but what kills me is the middle 1k. I normally slow down a couple splits and I can’t get rid of that mental block to push through the pain
Thank you for this mahi Cam. I always get a lot from your personal take on how to structure the work. That triple digits 'chunking' as smaller goals did so much for me on organising the finishing. I used to start nice and tidy, then degrade along. This is great. Kia ora mate.
Terrific video, great to hear what you are thinking about during the exercise and give us something to think about (other than please make it stop 😂). Many thanks
Great video idea. For me it really helped me following your movement and underatanding where I am slow and improve. Keep up the good work! Would love to see a video with higher splits and even higher rate!
Did my 1st 2k today ended up at 8.02 last 500 split was 1.55 so I messed up somewhere in the beginning, At 61 I was a little Leary of pushing really hard, but I think getting under 8 will be an easy goal
I thought you would need the setting at between 8 to 10 but I’ll try 5 next time. I’m not sure if I’m pausing to much at the end of the stroke so might film myself to check.
The setting doesn't really change the speed. I was actually at a lower setting for my PB of 5:49. The speed is changed by your effort. I've made a few videos talking about it
So I did my first personal trial the other day and finished in 8:51. I feel like that’s not too bad but I know I can push harder. I’m really gonna try for 8:30 next time. The machine at my gym isn’t great so the best drag number I can get is 140. I’m on my own so any feedback would be super helpful thanks, great video!
Good job! Definitely a great starting point. Since you're on your own I'd recommend not trying to do too many flat out efforts and try mixing the workouts up 💪
Is it possible to extrapolate splits from other distances in rowing? For instance recently I tried a 2k in 8mins, and finished within the 8mins. I then tried to see if I can hold a sub 2 split over the 5k and did it well under 20mins. Since I wasn't too spent I thought, let's give 10k a shot at sub 2, and I finished in 39:xx. All those tests on different days obviously. Since I'm new to rowing I have a hard time judging splits, I usually underestimate the increased effort that comes with only a couple seconds faster 500m splits. What is a split I should realistically aim for in the 2k when I can hold 1:58-59 over the 10k?
Yes it is. The longer the distance the slower you'll go per 500m! 10k vs 2k is hard for me since I haven't really tested a 10k. I'd probably say its around 10-12 splits slower than 2k pace. A very rough guess though
Going to go and do my 3rd 2k meter row in a bit. Ill let you know how it go! My first was 9:32. My second was 8:53 a week later. Lets see what I can do today!
Within reason that row and cadence is my max effort for 2km! I can do it a little faster than that but I'm blowing like a train fully loaded going up hill!
@@CameronBuchan I mostly row 5km and I try to maintain 2 minute 500s. I tend to perform just as well or better with higher drag settings 150/170. Is this a technique fault? Apologies it’s probably near impossible to answer that. Thanks for your time.
Only my 2nd attempt at a 2k and got 7:57 under your guidance. Cheers dude! Not sure I could maintain a 2k @ 1:45 pace under your tutorship - my 500m best is only 1:44 😭
@@CameronBuchan I can just about maintain 1:45 for 500m - let alone 2k! Haha. But I like your optimism. Just need you to create a 2k row along video for 7:56 😉
Hi Cameron I noticed you are breathing in on the way forward or you doing a mixture of the two. I row most days but don't really give it too much thought. What do you recommend for max benefit?
If its a hard piece generally breathing out at the catch and finish works well. Everyone can be slighlty different though. I don't think you need to give it too much thought unless you're actually struggling to breath
Your video helped me drop my 2k from 9:30min+ to 8:45min. One question: I don’t know if it’s the video speed or my rowing but my meters eventually fall behind yours. What am I doing wrong?
Congratulations on the drop in time! You'll be falling behind because in this video I am holding about a 2 minute split/500m. You will be holding something slower so "falling behind"
So how do I hold faster? I try to hold your rhythm but it doesn’t translate all that well… by the way, dropped an extra 15 secs today but I had to do 15 hard pulls in the beginning instead of 10.
Yeah the clarification here is that it's not just about the rhythm (rowers call: rate ie frequency of strokes) but the power. Your Average Effort per each Stroke x Your Average Rate of Strokes per Minute = 2000 meters / Your Actual Time. So if you finish the video row along and haven't gone as far in distance, while keeping in rhythm with Cam, the only possible explanation is you're not putting as much power (measured in watts) into your strokes. Try pushing harder with your legs?
You kept your stroke rate on a good rhythm not letting it go up to 32 then next 11 my rowing club to help us practice they get us to do closed eye rowing on the ergs this helps with timing and keeping are stroke rate consistent but I struggle to keep it consistent how can you tell weever your keeping at the same stroke rate or not?
Thanks so much for these videos. I’m really struggling to get under 7.40 doing a 2000metres. Any other workouts you do that will help get to my target of 7:30?
@@CameronBuchan thanks mate… I think I need to buy one… travelling to the gym is the only thing stopping me… I’m doing it 3-4 times a week… need to push to 5-6 I guess!
Thanks to watching all your videos on tapering, food fuel, training and 2k strategy I just took 29 secs off my 2k pb for a 7m 20.9s. thanks for all your help and guidence.
Made quite a few videos talking about drag factor, or resistance. It isn't harder or easier the lower the resistance. The resistance or difficulty is made by how hard you push.
@@CameronBuchan bit of background…….Member of Newark rowing club. Stroke a veteran Quad average age 80yr. We do 10k on the Trent twice a week. Many thanks for your support.
You wearing adidas weightlifting shoes mate? They seem to have a raised heel. I ask as I’m struggling with lack of dorsiflexion at catch at moment; am still a noob but getting there. Thanks for your videos bro you’ve helped me endlessly ❤️
Hello, yes I am. I've made a video talking about shoes if you're curious. I guess the shoes with a heel will help the heel come down earlier but biggest thing is a solid platform so lifters, deadlift, shoes, even chucks!
Idk what I'm doing wrong, but my resistance at 10 was 09:10 mins at first try (I won't recommend cause my lower back hurt for a good 3 days). I reduced my resistance to 7 and finished at 09:26 ( like wtf.) I reduced my resistance again at 5 and finished at 09:23. All my s/m have been around 30-32 and pace at 02:20/500m and I'm going fast, I must be doing something wrong. My expected finish time at the first 2+ mins is usually 08:30-45, then it goes up as I row. Fuck am I doing wrong? I'm a female and would like to finish below the 9 min mark.
Speed is generated by the effort you put in. The resistance doesn't really effect the speed, just can hurt you, like you experienced. I've made a few videos about the subject of your interested. To go faster you need to either improve your technique and/or get fitter. The reason your projects finish time at the start is faster than finish is you can't hold the effort for the length of the 2k
I just pr today at an 8-00.6 I’m a freshman in high school Our drag factor is set by our coaches at 115 My ratings were 21, 23, 25, 27, Splits were 2-00.7, 2-00.7, 2-02.5, 1-56.7 I sprinted last 250m Any advice on how I can go sub 8
@@CameronBuchan thanks. I'll mention it to the gym staff. Really enjoy your vids, I'm close to sub 7 for 2k but mentally fail before I physically fail.
@@lincslegend6936 awesome! sometimes the mental failure is because a physical failure. Potentially I'd look at being more realistic with splits and building up. Only a suggestion! Enjoy!
The speed is a measure of how much effort you are putting in per stroke. The rate can be higher or lower and the speed can be faster or slower. There could be something to do with technique but I can't see what you're doing
@@armandomonreal7460 like I said, the stroke rate isn't correlated directly to the pace. More effort means faster pace but I don't know what your technique looks like so can't help much more than that
Fairly new to this, so quick question - does anyone use the weight adjustment feature?. I'm 6ft and 150lbs and I'm told the concept 2 assumes a weight of 195lbs, but I've never bothered using the adjustment.....don't know why, but it feels like cheating😁
As I mentioned before the start of the 2k. Pretty much everyone should use around 4-5 on the machine. It isn't the same as say, resistance on a weight stack. It really doesn't effect the speed much. There is a link in the top right corner when I'm talking about it in the video if you want to learn more about it
@@CameronBuchan Thanks for the reply Cam - I am using 4 as resistance, but I am referring to the weight adjustment feature - when you review your stats for the row, in the top right hand corner of the rowerg there is a weight adjustment button which adjusts your stats to your own weight - so a 2.10 500m, weight adjusted, maybe 1.58 for example. Think I just answered my own question actually as it's not actually on the concept 2 itself, but on rowerg app for your phone ( logbook) that links to the concept 2.
@@cairncross63 ah sorry! People call the drag so many things! For the weight adjustment yes it'll make your times faster but they won't "count" towards an official entry in pretty sure. It'll just go back to default weight for that. I never use it and don't know anyone that does but doesn't mean you shouldn't!
@@CameronBuchan thanks mate - makes sense!. I guess it may be useful if you are challenging someone much bigger to a head to head to get a level playing field, but I'll stick to the basics. Loving the videos by the way - some great tips!
I've never used the weight adjustment as I believe it is only important for the theoretical calories used calculations. I do not think it affects measured pace, but I could be wrong.
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ua-cam.com/users/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
The speed is how much effort you put in, not what rate(or spm) you are at. Like running, you wouldn't expect to go as fast as Usain bolt just because you took as many steps per minute
@@CameronBuchan What do you mean by effort? The Usain analogy... Does effort mean the stride that he goes like how far his legs spread per step? So effort equals to his height? By that logic even though my car says 30mph a larger or smaller car is actually going faster or slower, size of the wheels? Or am I just stupid.. i seriously don't understand the point or the rate then, on my machine it says i do around 400 strokes in order to get to 2k... What is the marker i have to hit to get to 2k in less than 8... When i see the strokes he doesn't look like he's over extending himself. Maybe my monitor is broken lol
@@nunya3583 no the analogy I'm getting at is more the power applied per step. Yes the stride length might be longer but he's applying a huge amount of power, and effort, per step when he pushes off. Perhaps thinking of a bike analogy. Two people at the same bike and same cadanfe can be going different speeds. Yes, there are gears to think about but let's make it simpler than that, like the erg. Because you said you don't see the point in rate. Let's use the running analogy again. You wouldn't see a matathon runner going the same strides/min as a 100m sprinter. There are times for lower rates and times for higher rates. Generally 2k is a time for higher though 😂 In the video I'm not pushing very hard because my pb is more than 2 minutes faster so, for me, I am relatively not putting alot of effort in per stroke. By effort I mean the force you push with every stroke. The machine gives you a number on the screen measuring your effort. Watts, time per 500m, calories per hour etc, the lower this number the "faster" you are going and the more effort you will be putting in per stroke.
@@CameronBuchan oh shit! your the guy in the video 😂 Maybe it's a difference in resistance. I'm using a water rower filled to max resistance. I also noticed that the technique we use is different. Like I do a full extension. The bar goes well past almost hitting the monitor and my seat sometimes clinks at both ends to the point where I gotta anticipate right before it's gonna clink so I don't mess up my machine. To give you a visual of it. The rower i use is the Obsidian Surge 500. Im also 5'11. If that helps. But Im trying to improve every session. It feels like your Ronaldinho and I'm a rookie like we are both passing the ball but the way you do it makes it looks so easy and effortless haha
@@nunya3583 yup that's me! the water rowers do show different speeds that's for sure. Unfortunately for the same effort, usually faster! The technique should be the same on all machines though 💪
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Very pleased to say ( boast !) that I can still do a sub 8 mins at the age of 86. I found it interesting as my drag factor is 170, I have tried much lower but find ai need something to pull against, I used to do 20 to 12 big strokes at the beginning but now ease down to 1-59 in the first 250, finally I still sprint in the last 180 meters, my last 2k 7.54
I have found as the years tick by that there are fundamental changes to my body which I did not experience when I was even 5 years younger. One of them is my knees are stiffer so the power is moving more to my upper body rather than from the power house of my legs. I have less movement on the slide so cannot push as well. A great video and my comments are aimed at that small group 80+ who still aim or can do a sub 2.0. Mike H
Wow, that’s actually amazing, I’ve never seen anyone over about 60 go sub 8!
That's amazing!
Thanks so much for the comment I hope it encourages more people to hop on the machine!
@@user-hj6tt7jf8w well if you look at the Indoor National Rowing Championships or even this
season's Ranked Rowing you will see many people in their 70 & 80s doing sub 2.0. But not so far in their 90 s., perhaps in three years when I hopefully become 90?! There are four 80+s this season doing sub 2.0 AND 62 in the over 70s including a sub 7 mins!
Despite the myth there are quite a few people in their 70s and 80s who can do a sub 8 min. Which of course is great. Mike
Wow! Just a shocker that a 86 year old has a better 2k then me (novice)
Best wishes and happy rowing!
Incredible Mike, talk about being an inspiration.
This video was very helpful surprisingly. Recently took the rower test in the process of hopefully becoming a police officer and thought I needed to get 9.5 mins but was hit with needing to hit 9mins. I paced myself the whole way through and kept my breathing going along with that pace. It hurt like hell and by the end I couldn't breathe as well as the fact that my legs were on fire but I ended up getting 8 mins and 4 seconds. Thanks for the video my guy, it sure was helpful for me.
Nice one Jason! Glad it helped!
As a 170 cms tall rower, I find it hard to do sub 2 min splits for 2000 meters. I hope to get there one day though 🤞🏾
Congratulations officer, you are only 5 seconds off the 2k pace of a competitive high school freshman-- girl.
The best row video on UA-cam, I have searched for proper techniques and no one has broken it down as you did. You have a new Sub.
Thank you for the positivity. Glad to have you!
Bro rly pretending he isn't steady stating
'give it everything you've got in the past 100 m'
(his split then does not change, since if he followed his own advice his split would drop by about 45 seconds)
Dang, helped beat previous 2km with being mindful of strokes/m and split time. Thank you! And motivates me that I'm huffing and puffing while you're casually talking through a 2km 8min row!
Nice work!! So you'll be onto the 7 minute video now?!
Really appreciate these row-alongs (as well as all your other content of course). I started rowing with the New Year and could barely last 10 minutes at a 2:25-2:30 pace. My first 2K attempt was 8:47 on Jan 28, and I just now did 7:50 thanks to this vid! I chalk much of my progress up to having a nearly endless stream of rowing content on your UA-cam channel which helps to maintain consistency day-in, day-out. Remember, food is fuel and fuel is food AWW YEAH!!
That's an amazing improvement! Well done and thanks for the kind words
What did you to to work for 7:50?
Great content Cam! For me, the mental side of the second and third 500m segments is the hardest thing. Perhaps “exquisite torture” is the right term. The last 500 is easy, emptying the tank starting at 333. In the middle, I’ve tried counting 20s, 10s, but my go to now is to simply close my eyes and focus on the connection at the catch through my feet. I can tick off 20 strokes, usually a little negative, and find I feel refreshed when my eyes open. I’ve been rowing combinations of 10ks for the last 25 days, March Season Madness, and can’t wait for a day to simply do a 2k.
Great stuff Cam, gonna keep using this and try to get to a 7:30.
Bought my C2 in September to do something other than cycling and am loving it.
My first sub 8 just went like this , under control and I was done at the end. 24 spm.
1:59.4
1:58.6
1:57.9
1:56.6
Was one of those good days when you sit down to warm up and realise that it's gonna be a lot easier than usual :)
You gotta love those days!
Thank you so much for this row along! I was really nervous for my 2k test that passed last week, so I kept rewatching your videos to try and work out a good strategy. Last year, my 2k was not very good at all (I sat at an 8:30). I really wanted to hit a sub 8 minute 2k, and this video really helped! I recalled your tips when I went through the 2k and ended up with a time of 7:50. I am 15, 5’6, and one of the lightest on the team, so this was a huge benchmark for me. Thank you Mr. Buchan for helping me reach my goal!
im 12 5 7 and 7:48 but nice pb
what splits did u hold for 750?
Thanks cam.. again.. brilliant upload.. I wouldn't mind u to do a 2 k 6.30 time if u can..to see what u do.. also a 1k and 5,000 metres would be a massive help to watch and learn... thanks again cam
+1. Would love a 6.30
Think I'll stick the the 2ks for now! Seems like 630 and 730 are popular ones!
@@CameronBuchan Thank you for these brilliant row-along videos.
If you can do a 6:30 and 6:45 for the 2000m it would be awesome! I’m just under 7 min atm😅.
Might be the same strategy as the others but I think many athletes could benefit from a “row-along”.
@@ChristianEide glad you like them! Yes strategy is similar but you're right. The row along aspect gives that extra bit to push when you're doing your own test
Hi Cam.
A few weeks ago I have completed my novice rowing season and my PB for the 2k erg test was 7:35 min.
looking at this video I have learned so much more into becoming a better rower.
Amazing. Well done!!
Bro thank you so so much I was shitting myself bc I had my first 2k coming up and I watched you video like 3 times before it and I got 7:36 as a 15 yr old novice
I did it in 8.30 with a few pauses after a pretty brutal bike workout so I'm looking forward to hitting it first next time. Great video I'll be back!
Did you do it ? I've just done a 8. 23 looking to try making lower. My stroke rate is 32- 34
Thx for stategy. I saw Champions in Prague. Congratulations and greetings from Poland👍
Thanks Cameron. A great way to work off the turkey👍 All the best from 🇮🇪
And a lovely 5000m one coming up to start off the new year! Enjoy!
Just prior to seeing your video, I did a 2:05.7 at a stroke rate of 28. I am currently 66 years old and feel that I have room to get way below 8 minutes. For now, I am focusing on having good erg technique, which I believe will help immensely in getting my time down. Also, I need to work on my breathing but not sure how to go about it.
I compete in open water racing events that are 5 to 12 nautical miles, I have a pace that can fluctuate between 20 & 26 strokes because of extreme water conditions. The end results I usually place, but still feel I need work on increasing my stroke rate.
Again, thanks Cam for the great videos!
Well done!
Good technique will reward you in the long run for sure! Keep up the good work 💪
Making it look easy! I can do it under 8 mins but it's not easy. Some good tips setting up the machine.. cheers
Just started using the rowing machine at the gym, been watching many of your videos. Using it as a weight loss tool at the moment, tried a 2k for the first time today and only managed a 10 min dead... Haha. Looking forward to improving
That's great! Good job!
Thank you cam, i just had my 2k today and i watched your 7 minuets 2k video right beforr my 2k i got some tips and it really helped me
performe, i got a 7:47.7 and i didnt think i'd get less than 7:55 than i was quiet shocked of myself, next one in febuary and i think i will get under 7:30
Well done! Let us know how you get on!
This video really helped me out! I just passed my row test for the fire department with a time of 7:47
Let’s go! Well done!
Good video, Cam. I have a 2k test this week and I'm hoping to beat my previous best of 7:54
Good luck! 💪
Good info. I managed 7.59 at 54years old. Did a 6.51 25yrs ago and a lot harder now !! I used to do 30spm but 28spm a bit easier for the last 800m.
Last 2k without your video 8: 24. 4
This time with your video 7: 48 .4.
30+ second improvement.
You really helped.
Thanks!
7:41 today🎉
9:03 but this is the first time I've done a 2k test, so I'm more or less happy. Thank you for the coaching 😊
Well done!
I will take this one to my training tomorrow (I train every other day). Really excited how I will succeed
Enjoy! Let us know how you get on
I needed this, especially for next week! Muchas gracias!!
Hope you enjoy!
I like the “pretend” heavy breathing at the end of the 2k. I’d love to see your HR reading for steady-state 2 min splits Cam. I bet the needle barely nudges 120 HR? Excellent tutorial as always 💪
I wouldn't say this is steady state since I'm on the higher rating but yes the HR wasn't close to max!
Thanks Cam! Appreciate your guidance and encouragement
Hope it helps!
@@CameronBuchan Very nice episode. Thanks for the motivation!
I got 8:45 pb,i Will be doing this workout to get better thanks .
Well done! Good luck 💪
Thank you very much
You’re very welcome
I knackered all the ligaments in my left knee 7 weeks ago, and the physiotherapist recommended I keep rowing for recovery. I still have plenty of stamina, but cannot deliver much power through the drive. My 2k splits are exactly the same as my 22k splits.
This series is brilliant Cam. Can you please do a session hiw to warm up for a 2k?
Great idea!
My pb is 7:15 but what kills me is the middle 1k. I normally slow down a couple splits and I can’t get rid of that mental block to push through the pain
Generally if you have to slow down in the middle you've went too hard at the start
cam is trying to not go below 2:00 😭 this dude is hitting a 8 minute steady state
I had my 2k test last week and hit a time of 7:01 so i wouldnt mind a video for 2000m under 7min
Check out the 7 minute one. I go 658
Thanks for video. What drag factor would you advise for this?
Thank you for this mahi Cam.
I always get a lot from your personal take on how to structure the work.
That triple digits 'chunking' as smaller goals did so much for me on organising the finishing.
I used to start nice and tidy, then degrade along. This is great. Kia ora mate.
Glad it helped you out!
Terrific video, great to hear what you are thinking about during the exercise and give us something to think about (other than please make it stop 😂). Many thanks
No problem James!
Great video idea. For me it really helped me following your movement and underatanding where I am slow and improve. Keep up the good work! Would love to see a video with higher splits and even higher rate!
Amazing! Glad it helped!
Can you please make a video for a 7:30 2k at 30spm? Thanks!
A 7.30 would be fine.
Second this!
What is a optimal training sessions per week? Is 2 training sessions a week enough to progress?
Depending on the sessions and where you are on your fitness journey will change the answer. Most likely it will lead to progress
Did my 1st 2k today ended up at 8.02 last 500 split was 1.55 so I messed up somewhere in the beginning,
At 61 I was a little Leary of pushing really hard, but I think getting under 8 will be an easy goal
Good job! You got this!
I thought you would need the setting at between 8 to 10 but I’ll try 5 next time. I’m not sure if I’m pausing to much at the end of the stroke so might film myself to check.
The setting doesn't really change the speed. I was actually at a lower setting for my PB of 5:49. The speed is changed by your effort. I've made a few videos talking about it
Yeah Buddy!!
So I did my first personal trial the other day and finished in 8:51. I feel like that’s not too bad but I know I can push harder. I’m really gonna try for 8:30 next time. The machine at my gym isn’t great so the best drag number I can get is 140. I’m on my own so any feedback would be super helpful thanks, great video!
Good job! Definitely a great starting point. Since you're on your own I'd recommend not trying to do too many flat out efforts and try mixing the workouts up 💪
Good lord you’re not even out of breath after that!!! :O!
I have my flat out 2ks on here somewhere where I'm a little more out of breath! 😂
Is it possible to extrapolate splits from other distances in rowing? For instance recently I tried a 2k in 8mins, and finished within the 8mins. I then tried to see if I can hold a sub 2 split over the 5k and did it well under 20mins. Since I wasn't too spent I thought, let's give 10k a shot at sub 2, and I finished in 39:xx. All those tests on different days obviously. Since I'm new to rowing I have a hard time judging splits, I usually underestimate the increased effort that comes with only a couple seconds faster 500m splits. What is a split I should realistically aim for in the 2k when I can hold 1:58-59 over the 10k?
Yes it is. The longer the distance the slower you'll go per 500m! 10k vs 2k is hard for me since I haven't really tested a 10k. I'd probably say its around 10-12 splits slower than 2k pace. A very rough guess though
Thanks, will try a 1:48 split over 2k next then.@@CameronBuchan
Going to go and do my 3rd 2k meter row in a bit. Ill let you know how it go! My first was 9:32. My second was 8:53 a week later. Lets see what I can do today!
Finished in 8:44 today! Progress.
Well done! Big progress!
Within reason that row and cadence is my max effort for 2km! I can do it a little faster than that but I'm blowing like a train fully loaded going up hill!
Awesome! As always cadence isn't necessarily a measure of effort. Some training will get you faster than 8 minutes on no time!
@@CameronBuchan I mostly row 5km and I try to maintain 2 minute 500s. I tend to perform just as well or better with higher drag settings 150/170. Is this a technique fault? Apologies it’s probably near impossible to answer that. Thanks for your time.
I’m pretty short and heavy built.
Only my 2nd attempt at a 2k and got 7:57 under your guidance. Cheers dude! Not sure I could maintain a 2k @ 1:45 pace under your tutorship - my 500m best is only 1:44 😭
Nice work! I guess that can be an aim for you!
@@CameronBuchan I can just about maintain 1:45 for 500m - let alone 2k! Haha. But I like your optimism. Just need you to create a 2k row along video for 7:56 😉
Did 3x2000 m today @ 7:30 / interval. Followed this one for each interval but it would be nice to have a follow along for 7:30.
Hi Cameron
I noticed you are breathing in on the way forward or you doing a mixture of the two. I row most days but don't really give it too much thought. What do you recommend for max benefit?
If its a hard piece generally breathing out at the catch and finish works well. Everyone can be slighlty different though. I don't think you need to give it too much thought unless you're actually struggling to breath
@@CameronBuchan
Cheers Cameron
Your video helped me drop my 2k from 9:30min+ to 8:45min.
One question:
I don’t know if it’s the video speed or my rowing but my meters eventually fall behind yours. What am I doing wrong?
Congratulations on the drop in time!
You'll be falling behind because in this video I am holding about a 2 minute split/500m. You will be holding something slower so "falling behind"
So how do I hold faster? I try to hold your rhythm but it doesn’t translate all that well… by the way, dropped an extra 15 secs today but I had to do 15 hard pulls in the beginning instead of 10.
@@AZTEKxRV you kind of said it yourself. More hard pulls were faster. The harder you push the faster the speed but also the more effort it will be
Yeah the clarification here is that it's not just about the rhythm (rowers call: rate ie frequency of strokes) but the power. Your Average Effort per each Stroke x Your Average Rate of Strokes per Minute = 2000 meters / Your Actual Time.
So if you finish the video row along and haven't gone as far in distance, while keeping in rhythm with Cam, the only possible explanation is you're not putting as much power (measured in watts) into your strokes. Try pushing harder with your legs?
6:30 pacer one next?
On the list!
@@CameronBuchan Yeah, 6:30, 6:15, 6:00, 5:45, 5:30, 5:15, 5:00 in decrement of 15 splits, please 😆
You kept your stroke rate on a good rhythm not letting it go up to 32 then next 11 my rowing club to help us practice they get us to do closed eye rowing on the ergs this helps with timing and keeping are stroke rate consistent but I struggle to keep it consistent how can you tell weever your keeping at the same stroke rate or not?
With your eyes closed it can be hard to start in time with others. The sound helps but also practice at a certain rate over time gets you used to it
@@CameronBuchan thanks man
Jup this is where I am at the moment!
Excellent! Hope it helps
@@CameronBuchan Dude you have no idea. But be careful you are slowly becoming my favourite youtuber. Love you bro!
@@headkickko609 that's awesome!
Thanks so much for these videos. I’m really struggling to get under 7.40 doing a 2000metres. Any other workouts you do that will help get to my target of 7:30?
You can do it!
Consistent training will. Get you there, no magic workout unfortunately!
@@CameronBuchan thanks mate… I think I need to buy one… travelling to the gym is the only thing stopping me… I’m doing it 3-4 times a week… need to push to 5-6 I guess!
Not necessarily 3-4 can be plenty. More is not always best!
@@CameronBuchan ok… I’ll just keep going! It has only been a few months. Cheers!
Any tips on breath control? I feel as though my huffing and puffing is distracting from my form and pacing. Ways to endure?
7.30 please Cam
Pb 7.49.9 and should be looking at nearing 7.30 in a month to 6 weeks
Been rowing for 8 weeks and just turned 50.
Thanks to watching all your videos on tapering, food fuel, training and 2k strategy I just took 29 secs off my 2k pb for a 7m 20.9s. thanks for all your help and guidence.
Always have the machine at 10. isn't it a lot harder when you lower the resistance? I'll have to try it. Years since I DIDN'T use level 10.
Made quite a few videos talking about drag factor, or resistance. It isn't harder or easier the lower the resistance. The resistance or difficulty is made by how hard you push.
@@CameronBuchan Thanks, I'll check them out. (I tend to get better the results the greater the drag).
@@Fredders88 probably a result of your technique rather than the drag making it faster/slower
Best splits at the moment 2.02.5. I will get there though! Age 70.
Good job!
2.00.8 today making progress 🙂
@@martinhiggins9700 yessssss! Well done!
@@CameronBuchan bit of background…….Member of Newark rowing club. Stroke a veteran Quad average age 80yr. We do 10k on the Trent twice a week. Many thanks for your support.
@@CameronBuchan finally made it 159.5 splits
You wearing adidas weightlifting shoes mate? They seem to have a raised heel. I ask as I’m struggling with lack of dorsiflexion at catch at moment; am still a noob but getting there. Thanks for your videos bro you’ve helped me endlessly ❤️
Hello, yes I am. I've made a video talking about shoes if you're curious.
I guess the shoes with a heel will help the heel come down earlier but biggest thing is a solid platform so lifters, deadlift, shoes, even chucks!
Idk what I'm doing wrong, but my resistance at 10 was 09:10 mins at first try (I won't recommend cause my lower back hurt for a good 3 days). I reduced my resistance to 7 and finished at 09:26 ( like wtf.) I reduced my resistance again at 5 and finished at 09:23. All my s/m have been around 30-32 and pace at 02:20/500m and I'm going fast, I must be doing something wrong. My expected finish time at the first 2+ mins is usually 08:30-45, then it goes up as I row. Fuck am I doing wrong? I'm a female and would like to finish below the 9 min mark.
Speed is generated by the effort you put in. The resistance doesn't really effect the speed, just can hurt you, like you experienced. I've made a few videos about the subject of your interested. To go faster you need to either improve your technique and/or get fitter. The reason your projects finish time at the start is faster than finish is you can't hold the effort for the length of the 2k
@@CameronBuchan thank you for your reply. I'll check out your other videos.
Can you do a 7:30 2k? So a 1:42.5
A 1:52.5? I hope to get the time to do that! 💪
I have the drag set up at 10 😅 is this correct?
I use the local gym rowing machine
No. As I mentioned in the video I would use lower
@@CameronBuchan I've been doing it all wrong!
Thanks
I just pr today at an 8-00.6
I’m a freshman in high school
Our drag factor is set by our coaches at 115
My ratings were 21, 23, 25, 27,
Splits were 2-00.7, 2-00.7, 2-02.5, 1-56.7
I sprinted last 250m
Any advice on how I can go sub 8
eventually youll be able to rate higher for each segment which will help get u under theat 8 min mark
Do you use any apps for erging e.g. ergzone or anything else?
I like ergworld for seeing my friends splits
Can you do a sub 6:40 row along?
Could you please do 7.10?
I second this
Was going to break it into 15s gaps but if there is enough people asking for specific time like 710 I guess so!
I third this
Fourth
For me to achieve a drag factor of 120 the rower in my local gym has to be on an 8. Does this mean the rower needs calibration/service?
Yes indeed. It means there is a lot of dust in the cage. I have made another video where I take apart a machine so you can see inside
@@CameronBuchan thanks. I'll mention it to the gym staff. Really enjoy your vids, I'm close to sub 7 for 2k but mentally fail before I physically fail.
@@lincslegend6936 awesome! sometimes the mental failure is because a physical failure. Potentially I'd look at being more realistic with splits and building up. Only a suggestion! Enjoy!
@@CameronBuchan yeh will do. Thanks.
Thanks man - 7:58
You’re welcome! Good work. Onto the next target!
Do you have another means of communication other than UA-cam. I have a few questions
Happy to answer here. Or can message me on Instagram @buchancameron
Can you make a row along 2k in 5 minutes pls
Just did it, got 8:06 for NAVY PRT
Let's go!! Well done 💪
I don’t get it when I try to get a 2min 500. My stroke rate is around 36/38 how is it 28 at 2 mins ? Am I doing something wrong ?
The speed is a measure of how much effort you are putting in per stroke. The rate can be higher or lower and the speed can be faster or slower. There could be something to do with technique but I can't see what you're doing
@@CameronBuchan I tried following your pace and it would say my split was close to 3:00 but my s/m would be 28
@@armandomonreal7460 like I said, the stroke rate isn't correlated directly to the pace. More effort means faster pace but I don't know what your technique looks like so can't help much more than that
erg is bae
Og right here
ayo flatboi
that's my favourite cam buchan quote lmao
got it off u 😂
I miss suit mondays as well. Those hit different, man.
I always use drag of 10 , 2000m in 8:10
Good work on the time 👍the higher drag doesn't make you faster, in fact it will help you get injured. I've got a few videos explaining it.
Fairly new to this, so quick question - does anyone use the weight adjustment feature?. I'm 6ft and 150lbs and I'm told the concept 2 assumes a weight of 195lbs, but I've never bothered using the adjustment.....don't know why, but it feels like cheating😁
As I mentioned before the start of the 2k. Pretty much everyone should use around 4-5 on the machine. It isn't the same as say, resistance on a weight stack. It really doesn't effect the speed much. There is a link in the top right corner when I'm talking about it in the video if you want to learn more about it
@@CameronBuchan Thanks for the reply Cam - I am using 4 as resistance, but I am referring to the weight adjustment feature - when you review your stats for the row, in the top right hand corner of the rowerg there is a weight adjustment button which adjusts your stats to your own weight - so a 2.10 500m, weight adjusted, maybe 1.58 for example. Think I just answered my own question actually as it's not actually on the concept 2 itself, but on rowerg app for your phone ( logbook) that links to the concept 2.
@@cairncross63 ah sorry! People call the drag so many things!
For the weight adjustment yes it'll make your times faster but they won't "count" towards an official entry in pretty sure. It'll just go back to default weight for that. I never use it and don't know anyone that does but doesn't mean you shouldn't!
@@CameronBuchan thanks mate - makes sense!. I guess it may be useful if you are challenging someone much bigger to a head to head to get a level playing field, but I'll stick to the basics. Loving the videos by the way - some great tips!
I've never used the weight adjustment as I believe it is only important for the theoretical calories used calculations. I do not think it affects measured pace, but I could be wrong.
Can you do 6:20
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ua-cam.com/users/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
Hey ! I was hoping if someone can say which number 1-5 pros and olympians use for indoor? Should I ever be at a 10 or 8?
Like I said in the video, around 4-5 will cover you for essentially all occasions. When I w on the GB team we did that
I'd love to know what your max and average wattage was while making this video.
I keep a steady 27spm and 2km is like 16min... I don't get it.
The speed is how much effort you put in, not what rate(or spm) you are at. Like running, you wouldn't expect to go as fast as Usain bolt just because you took as many steps per minute
@@CameronBuchan What do you mean by effort? The Usain analogy... Does effort mean the stride that he goes like how far his legs spread per step? So effort equals to his height?
By that logic even though my car says 30mph a larger or smaller car is actually going faster or slower, size of the wheels? Or am I just stupid.. i seriously don't understand the point or the rate then, on my machine it says i do around 400 strokes in order to get to 2k... What is the marker i have to hit to get to 2k in less than 8... When i see the strokes he doesn't look like he's over extending himself. Maybe my monitor is broken lol
@@nunya3583 no the analogy I'm getting at is more the power applied per step. Yes the stride length might be longer but he's applying a huge amount of power, and effort, per step when he pushes off.
Perhaps thinking of a bike analogy. Two people at the same bike and same cadanfe can be going different speeds. Yes, there are gears to think about but let's make it simpler than that, like the erg.
Because you said you don't see the point in rate. Let's use the running analogy again. You wouldn't see a matathon runner going the same strides/min as a 100m sprinter. There are times for lower rates and times for higher rates. Generally 2k is a time for higher though 😂
In the video I'm not pushing very hard because my pb is more than 2 minutes faster so, for me, I am relatively not putting alot of effort in per stroke.
By effort I mean the force you push with every stroke. The machine gives you a number on the screen measuring your effort. Watts, time per 500m, calories per hour etc, the lower this number the "faster" you are going and the more effort you will be putting in per stroke.
@@CameronBuchan oh shit! your the guy in the video 😂
Maybe it's a difference in resistance. I'm using a water rower filled to max resistance. I also noticed that the technique we use is different. Like I do a full extension. The bar goes well past almost hitting the monitor and my seat sometimes clinks at both ends to the point where I gotta anticipate right before it's gonna clink so I don't mess up my machine. To give you a visual of it. The rower i use is the Obsidian Surge 500. Im also 5'11. If that helps.
But Im trying to improve every session.
It feels like your Ronaldinho and I'm a rookie like we are both passing the ball but the way you do it makes it looks so easy and effortless haha
@@nunya3583 yup that's me!
the water rowers do show different speeds that's for sure. Unfortunately for the same effort, usually faster!
The technique should be the same on all machines though 💪
+1 for 6:30😄
Curious how you landed on rate 28 for these row alongs.
Exactly my thoughts! Today I did 4000m at 1:45/500 and had SPM of 27
he's too strong to pull 2:00 at higher rates, seriously
28 for some people looking at breaking eight minutes is a high rate. Of course not everyone
@@Summerbrah He's too strong to pull 2:00 at any rate 😆You can see he has to do a few tricks to go that slow.
Sorry just watched again and heard 125-130 - Thanks
#yamsquad
Here he is!
Too short, I try get 20min row followed by 20min cycle after 20min of weights. Awesome upper body cardio
The 2k is a general standard distance. Like a 5k run etc hence the 2000m part.
Thanks, I died.
Hopefully can come back to life to try again
7:58 me 2K 🥹
Let's gooooo
8 minuts for a 2k is too high
Have a look at the concept2 logbook and see how many people do 8 minutes every year
For women it’s more realistic :)
8 minutes is still pretty good for an amateur.