2000m Row in 7 Minutes Row Along | Real Time Tips

Hello Cam Buchan here and in today's episode I am going to do a 2000m row in around 7 minutes on the rowing machine. I hope that you can row along with me on this 2000m workout on your own rowing machine and it can motivate you to go faster. Perhaps you are finding it difficult to break the 7 minute barrier and just need that little bit of a push to beat your personal best on the rowing machine. I hope that this workout video can help you! This rowing machine workout for 2000m can be performed by anyone. You can use it to compare to over time to see if you can go faster than I can or you can use it as a motivator to push you on in your rowing machine workouts.
In this rowing machine workout row along I talk you through the enire 2000m row. I try to motivate and let you guys know what goes through my head when I am on the rowing machine for a 2k. Hopefully this can help you in your 2k, whether it is during a 2k and following this rowing machine workout or whether you are on the rowing machine on your next 2k erg test and you can use the real time tips to get your own personal best.
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#yamsquad #rowing #2kerg

[@carletes13]

You know you're watching a rowing beast when he/she can row 2km at 7' pace while talking to you every stroke 😅😍😍

[@monstermunch4956]

Yeah that’s mental. I can hit 2km in 8 minutes now and during the last 500m I am exhausted

[@danielmocsny5066]

I want to see someone do all that and simultaneously defeat 10 chess grandmasters while wearing a blindfold.

[@jefflangdon3540]

Insane.

[@Fredders88]

@@monstermunch4956 I'm in a state doing 2Km in 8mins. Hurting.

[@julianbreheny1792]

Not really. Most competitive heavyweight male rowers under 35 would be able to do a 2km in under 6:40, or 1:40 splits. So 1:45 splits would be fairly easy in comparison.

[@chadcleary7821]

No way can a non-rower appreciate or properly respect what they just watched. That was badass!

[@CameronBuchan]

Hopefully more coming soon!

[@irisc8737]

Omg it took me 14 minutes! I have only been working out for 3 months since having cancer treatment and surgery! I’m determined to get it down to 8 minutes!! 😂

[@jarndtnyc]

Do it! 🤘💯

[@davidw460]

8 mins is a v good time target, so don’t beat yourself up trying to get there toooo soon. Today I’ve been doing Cam’s killer intervals : 1min on, 30sec rest, repeat 6 times, then rest for 5mins and repeat whole thing 2 more times. You can set your own pace … those 30 seconds rests go by fast though 😂

[@eldbjrgnordvang8104]

Well done!😃

[@Jaxpandaman2018]

Take it at your own pace

[@tommacquarrie1574]

I did 11 min 2 secs

[@Aldodough]

I'm new to rowing (6 months or less) I have been struggling hitting anything less than 7:22 until I rowed along to this. I just hit a 6:58. Although I was hating you those last 222 meters, I genuinely want to thank you for this video!

[@CameronBuchan]

That's a huge drop in time! Well done! 💪 💪 💪 And you're welcome! 😂

[@aidy42]

@@CameronBuchan my goal for the end of the season is a 7’ 2k but I’m not there yet can you make a row along 7:20 2k video please?

[@CameronBuchan]

@@aidy42 one day 👍🏻

[@jonaslind7085]

I love this video. Cam is casually chatting like he is on a stroll, meanwhile at 555 I’m starting to reach panic levels in my entire system due to how much I am pushing, at 333 I think a bit of lung tissue got into my mouth and while he was saying “go” at around 140m left I my entirely respiratory system went into Defcon 4. At the end, having rowed at more or less the exact same pace as me, Cam takes ONE deep breath and talks to the camera as if he had just jumped on a bus he has to chase for 30 meters. Meanwhile I’m just rolling off the erg, not sure if I’m still alive and not sure I want to be either, and I just lie there like a fetus for 5 minutes and hope I dont puke. There are levels to this shit.

[@CameronBuchan]

🫡 solid effort!!

[@gareththomas5176]

The fastest I ever rowed a 2k was 6:38.x. Not only could I have not spoken during it, I had to lie on the floor for 30 minutes after it and then I was ill for several days following that! It's stuff like this that shows the difference between average people and world class athletes. Great series!

[@alexgilenson6751]

Cam: able to articulate his strategy and emotions while maintaining 1:45 splits Me: can no longer think without spending all my energy

[@callumc1208]

Watched your videos and decided to jump off the sofa and get to work. 2 months in and gone from 8:15 to 6:58 today, which took me to the brink of death. Thanks for the top content👍

[@CameronBuchan]

Amazing improvement! Well done!

[@Anime-zp5fg]

Any advice for cutting so much time so quick?

[@evanshaw17]

Hi there I’m 74 and X professional bike racer and I’ve stayed in shape all my life. Following your advice I just did a 658 time. Thank you so much you’re wonderful keep up the good work I watch all your videos.

[@ianblessing6907]

Remember guys these professional rowers are normally > 2.05 meters tall and over 100kg, the taller you are, the better natural lever you are, and the more of a mechanical advantage you will have.Also on a stationary erg it's about generating power per stroke and it’s easier to generate power if you’re pushing more weight and transferring more momentum into the machine. So unless you're more that 2m tall and over 100kg, don't be too intimidated. Lookup light weight rowers and get a more realistic view

[@CameronBuchan]

All I'm trying to do is help people break the 7 minute barrier in this video. Just like the 8 minute video helps people break the 8 minute barrier. I hope there isn't anything intimidating about this series. All the feedback I have had so far is that they have helped overcome and motivate others to improve their scores

[@jarndtnyc]

This is beautiful. So much work done so smoothly.

[@justingrearson2185]

Great video, love these king of uploads.. thanks cam

[@stefankammer8831]

PB again 7;02.4 , Started faster under 1:45, but the 2 middle splits were a bit slower, but last split, my fastest. i will. get it , Sub 7 soon !

[@CameronBuchan]

Nice work! Like I said probably good to get some training in between efforts! Or at least some rest!!

[@stefankammer8831]

​@@CameronBuchan, yes will get some Rest. Will Redo in 3 weeks

[@frankastier7184]

One trick I do is set the PM to e.g. intervals/5 minutes/no rest and do 4 reps for a 20 minutes - it's a psychological thing where I never have too many minutes in front of me on the screen. It feels like there's only a few minutes left all the time, which has better mental associations for me. I hate to be suffering and look at the monitor and see I have another 15 minutes of that 🙂

[@CameronBuchan]

Definitely! Smaller more manageable chunks

[@svenhinrichsen458]

I am almost 60 Years old and didn't finished faster than 7:07 for now. But this thing will help me to improve 👍🏻💪🏻

[@CameronBuchan]

Let's go! Enjoy the improvement!

[@tonywillingham8109]

When I have 1200m left, it definitely does not feel deceptively easy.

[@CameronBuchan]

Maybe you’re going out too hard

[@kalvarsaad]

I am new to rowing, almost 2 months now. Mu first 2k was 7:38, then pushed to 7:11 and today hit 7:01. Mostly watched your videos and tutorials and they have helped me alot. Thanks! Now trying to push myself to 6:45 and then 6:30. I have to say that pace 1:45 is a real legs killer. 😜

[@magasiva6963]

Awesome going to do my next 2k to this video, cheers mate.

[@mondeodave07]

Great video lad and good tips and advice.

[@CameronBuchan]

Thank you! Think it came out well!

[@TheJasonWrightShow]

Wow!!!! That was amazing!!! Broke 7 and gave commentary! My best is 7:07! This inspires me to keep pushing! Love the strategy!👊🏻👊🏻👊🏻

[@robeggett9946]

Friggin' stud. Well done.

[@CameronBuchan]

Just the row along. My pb is here somehwere!

[@thegreatwolf2420]

Thanks Cam! I was able to get a 6:56 because of this!

[@CameronBuchan]

Excellent job! Onto 6:50 now!!

[@demetriomerlo2359]

i video di Cameron sono stati molto utli per me che da tre mesi sto usando il vogatore ad acqua..Toorx grazie Cameron per i tuoi sugerimenti. sei professionale e simpatico , molto istruttivo Demetrio dall Italia

[@MaliciousSeditionist]

This is the motivation I need. Just yesterday I ended my 12 week program with 7:02 😢. My goal 6:59 when I started in December… time to lick my wounds and give it another go in a couple weeks. Thanks Cam 💪

[@CameronBuchan]

702 is still a good time! Let us know how you get on next time!

[@henryanderson7796]

Hey friend any improvement? Genuinely asking 😁

[@MaliciousSeditionist]

@@henryanderson7796 6:57 😎 … I think I died for a second, but I got there. Thank you for reminding me I owed Cam an update

[@henryanderson7796]

@@MaliciousSeditionist hell yeah man!! 😁😁I hope I can get there. I started rowing last August (high school sports) and I'm at a 7:43 2k pr. 🤞

[@nickker6387]

where'd you get the prograam from?

[@martinjohn9904]

There's no chance I'll ever row a 7 minute 2k. It's not nearly as easy as he makes it look. He is a world class athlete.

[@CameronBuchan]

It definitely isn’t easy but I think the vast majority of males can manage it with some consistent workouts

[@martinjohn9904]

@@CameronBuchan thanks Cam for the encouragement. I'll keep trying for sure.

[@JCNegri]

BEAST ⭐️ I know what it takes to row at that level. 💯 Impressive

[@bensonavocados4800]

This video is great Cam, I'm 15 and just hit sub 7 at a 6:59, although I despise those last 250 meters.

[@declanwatson9325]

Thanks Cam for this - definitely the best row along for 2k on KZbin. Helped me a lot in breaking 7:15 … onward now to 7:10 💪

[@CameronBuchan]

Yessssss. Let's goooooo. 7:00 soon!

[@declanwatson9325]

@@CameronBuchan will be pushing for sub 7:10 in Toronto - this row along will be key to my motivation and coaching. Looking forward to getting back to well below sub-7 again. Thanks again Cam

[@karnage04]

Great tips! Good motivation to start the week

[@danielwatson2068]

Huge thanks for this Cam. Currently near 50yo and working towards/aspiring to pip the 7mins again (as I used to regularly in my 20's) before I truly age out of ever being able to do so again! Had this on the TV in the background for a season best effort of 7:22 today (I was shooting for 7:20 so added 5sec/split). Had my music on but found the flash up captions were brilliant, timely motivators especially round midpoint with the "breathe" and "have confidence" (just when I was feeling like aborting the attempt). "How are you feeling?" was also a great morale booster - "Hanging out my ass!!" would have been the answer if I could talk at that point - but I tell you what, it lifted my spirits!! :)

[@CameronBuchan]

That's awesome! Keep up the good work! Let us know when you get sub 7!

[@jedgordon5340]

i did a 7:28 and thought that i was going to die after 1000m, you are a beast.

[@aodh5966]

8:03 is my best. I know I can shave off 30 seconds, but it will take my all. Thank you for this upload! I hope I can nail it this year, my hard job doesn't help though because I don't have time or energy to train

[@CameronBuchan]

That's a great time! Good luck going faster!

[@swiftymorgan4973]

I cannot get my head round how you make 29-30 spm look so relaxed. When I get to 26-27 spm I feel like I’m going like the clappers and everything is rushed . Loved the way you broke down the 2K . If you could find a way to not make it look so easy though next time I would be really grateful lol.

[@CameronBuchan]

The rate isn't really tied to intensity. So maybe when you've been at rate 26-27 you're pushing too hard so therefore making it harder. If you watch my 5:49 erg it looks less easy 👍

[@theolderigetthefasteriwas3381]

If you're aim with these sorts of videos is to inspire, then it's working. It must be 9 years ago that I got to 7:06 (indoor rower, self coached). My erg has been put to one side for a little while as I've concentrated on fitness/weight loss through running, which is going well. Time to give the 7min barrier another go though after seeing this. Thanks.

[@CameronBuchan]

Good luck! I'd recommend combining the two, at the very least for a little variation!

[@edparry2291]

A first sub 7 minute since 2014 following your advice on this video! 6.59.4! Thank you! Time to start chipping away for further improvement on that!

[@CameronBuchan]

Well done! Hopefully I'll have another one to set your targets for soon!

[@jefflangdon3540]

Insane.

[@dannyspivak6526]

That is massive And you are talking while Rowing almost my pr

[@CameronBuchan]

A little slower than my PB so I have an advantage. I hope it helps some people get past the 7 minute barrier!

[@dannyspivak6526]

@@CameronBuchan I am sure that it will help thank you again for your content

[@ossymosis]

I coach our club & I'll be sharing this with them on how to manage the 2k test. My current PB is 6:26.3 (1:36.5) & aiming for 6:25. Not too bad for 42!

[@CameronBuchan]

Awesome I hope it goes well!

[@oudevoshui]

I was 42 when I did 6:22:0. So its possible. Now I am 64 and aiming for just under 7.

[@JohnBradley-et4zo]

Your just the best

[@inntw4889]

Love that 777,555,333,222,111 countdown system 👌🏾 definitely going to be using it. But I'm also going to have to watch your video on drag factor as I always whack the machine up to 10 🤔

[@CameronBuchan]

Great to hear it! Yes definitely check it out. You won't go faster for the higher or lower drag although you might injure yourself easier with a higher drag!

[@domatoredicinghiali7442]

I am a 73kg 17 years old guy from italy, i’ve never done the 2k but i do the 1500 pb at 1:44, Thanks to you i’ll do finally the 2k next week I’ll use your tips, thanks!

[@CameronBuchan]

Good luck! Let us know how you get on!

[@zekewatson2633]

At the end of the spring, I got a 7:06 on my 2k, which I am really proud of. I’m hoping to break 7 next spring during the season (going to be a senior in high school starting in the fall). Any tips for breaking 7 minutes on the 2k?

[@jameswalker2998]

Love to hear you chatting away through this piece like it's a walk in the park 💪 #yamsquad

[@blucobalt8688]

I am a freshman in highschool and just did a 6:59 2k a few days ago. Pretty proud of myself

[@CameronBuchan]

Good job

[@harddyx2916]

Damn! he made it look so easy! He's even talking while rowing. My PR for this is 5:10 for 1k only, but for him 3:30 per 1KM. I know have a long way to go. But by watching this gives motivation to push for more. awesome vid!

[@CameronBuchan]

Glad you liked it! Good luck getting faster 💪

[@elliotwatson3754]

This is actually very useful, I just did a 2k and got a PB of 7:03, at rate 30. (I'm 16 and from London.)

[@CameronBuchan]

Nice work on the pb! Hopefully sub 7 soon!

[@razvanpanta1778]

Thank you sir ! Managed to pull a 6'50", tried to maintain pace, i guess i could cut 5" tops, but i kinda feel good with today's result ! 37yo, 207 lbs 6'2".

[@CameronBuchan]

Excellent work! Can try rowing along to the after ones next!

[@razvanpanta1778]

@@CameronBuchan it is quite hard to follow along in terms of setup, and inner confidence as well. I'm giving my best on erg, just gazing briefly at spm, and distance covered. I'm up to that 6'40" which is definitely a challenge for me. Thanks again :)

[@JayTaylor-xu6kt]

This was awesome to watch. I just started rowing this week. This video will help me pace for sure. I did a 2000m row the first day and today I rowed for 30 min for 5959 meters total

[@jeeannajuarez4117]

how long did your first 2000 take you?

[@JayTaylor-xu6kt]

@@jeeannajuarez4117 9:22, my second was 8:55. My third was 8:44. This was in about a total of 10 days.

[@Jagx]

Hi, are you planning on creating any more beginner drills? any thoughts on the 5k? can you also advise what exercises(at the gym) would help to improve on the ERG? thank you.

[@nikh1l]

Thanks

[@pehu1322]

wonderful :)

[@n545ca1]

Thank you Cam, I’m attempting benchmark 2K today. How on earth you manage to carry on a conversation while maintaining 1:45 split is beyond me. Truly grateful for the advise and encouragement.

[@CameronBuchan]

Let us know how you get on!!

[@n545ca1]

@@CameronBuchan 6:39:93 for a PR by 7 seconds. I’m so grateful to you for the encouragement. At 57 years of age I just love the rower.

[@CameronBuchan]

@@n545ca1 great job! Sounds like we need to get you signed up to the yamsquad training programs next!! Get under 6:30!

[@thehanke]

This is great! You may find this funny, but in these rowalongs I sometimes visualise an enormous boat where all of us - boys, gals and them - no crabs! - are shouting a sound "Yam!" breathe out at every stroke. Haha. I'm getting there.. still very hard for me to keep 1:45' for that long. And you're talking the hole way.. :o Cheers and ka pai for this one as well Cam!

[@CameronBuchan]

That's a great thing to imagine!

[@lunaspringe3825]

The constant approach to a 2k split is nice, but I usually find the negative splitting works well for me. My coach always used to yell at me because to go sub-7 i'd start at a 1:48 for the first 750 before finally taking it down. Maybe not the best strategy thinking back, but it did get me sub 6:40 before covid

[@CameronBuchan]

Different strategies for different individuals. We are all built different. On my flat out efforts I'll most likely negative split

[@azophi]

That definitely wouldn’t work for me 😂 I’m no sprinter How I got that sub 7 was holding a 1:44 the entire way and trying not to collapse with 750 left

[@tobeyreynolds8255]

Im 15 and have only got into rowing this summer gone. Im doing my 3rd 2k tomorrow and im a bit nervous. Im going to try and get 7:20-7:30 and I’ve done 500m sprints and im going to the sticking to 1:50

[@benturp3492]

Remember 2008 GB junior trials had to do 2km under 7min at 24spm. That was fun

[@thom7600]

Just finished a 3x2k session with 5 minutes rest at a split of 1:44.6. Gonna have my very first 2k test in 2 weeks so I’m really curious to know what my time will be. Definitely gonna use the 777 555 countdown technique!!

[@CameronBuchan]

Let us know how you get on!

[@thom7600]

@@CameronBuchan Just had the test and ended on 6:35.6. Definitely wasn’t easy but I’m pleased with the result :)

[@CameronBuchan]

@@thom7600 really solid result! Well done!

[@charlieowen1967]

Got a personal best of 7:40. I was 1:54/500m. I’m quite happy with that. I will improve. I have been rowing for 5 weeks

[@CameronBuchan]

Good job!!

[@elgranviaje7187]

Great video! Tried today (before I saw this) at damper 7 and did 7:40, going to try at 4.5 next time and see what the difference is!

[@CameronBuchan]

Shouldn't be much of a difference with the damper. It's all about the effort! You'll have gained experience doing it once. Good luck next time!

[@elgranviaje7187]

@@CameronBuchan thanks for the reply and tip! Will keep plugging away!

[@marcioch7989]

welp, thanks for helping me. 6:52 today, not great, but a huge challenge to me

[@CameronBuchan]

Let's goooooo!! Definitely is great. Hopefully have a faster route along soon 💪

[@GRRsupastar]

Never tried rowing before my fitness coach suggested doing 2000 meters as fast as possible to test my VO2max. Unfortunately I saw this video AFTER my attempt at the gym earlier this evening. Meaning I had no technique, skill or experience, lol. Still got it done in 7:27. Not bad for 55 years young and a first attempt. Applying the techniques recommended in this video on my following attempts I feel confident I can beat 7 minutes.

[@CameronBuchan]

Nice work! Let us know how you get on next time 💪

[@ehjones]

Interesting video, thank you! Clearly this pace is well within your capacity. A 1:45 split is on the limit for me for a 2K, and I have to row it very differently - The first 500m is settling down into my target split, being careful not to go too fast (early legs lie, they tell you that you can go faster). Then 500-1500m is holding on for dear life, trying to suppress the increasing doubt. Again ignore the legs who are now shouting that I will never keep this pace up. Going through 1000m is horrible - only halfway so now you've got to do it all again, but it's nice to see the distance down to 3 figures at least. Just 10 strokes and you're through 900m, now well on your way through the middle splits. The last 500m looks after itself. The legs are now screaming to stop, but it's only 50 strokes. Shut up legs. Every stroke pull harder, like it's the last one. Finish up and realise that my lungs are exploding - I've never had to think about breathing during a row, but afterwards it feels like I just can't breath fast enough. Looking for 999, 888, 777, etc instead of 900, 800, 700, etc is an interesting mental trick - the distance between each mini-landmark is practically the same, but there's fewer of them.

[@CameronBuchan]

Yes, my pb is around here somewhere! I went for the a pretty flat rate so to help as many people as possible that wanted to follow along. Always room for changing strategies too! Good luck on your next one!

[@GreatLake]

Just got a pb 2 weeks ago. 6:20.8. Sophomore in college, been rowing for 2 years. Will keep this in mind when trying to break 6:20 next week!! Thank you

[@CameronBuchan]

Good luck!

[@garouthetiktokinfluencerhu9731]

What were your strokes per minute?

[@neilready6331]

I followed this today and got a cheeky 6:55. I wasn’t able to talk for some minutes after though!!

[@CameronBuchan]

Excellent job! Now onto the 6:50 row along!

[@elgranviaje7187]

I struggle to keep that pace at that stroke rate (to do 1:45 split I need 32 - 34 spm) is the main thing to really focus on power through the stroke and slow down slightly? 😊thanks!

[@gregoryyoung9568]

I bought mine and love it it is Sunnyfit

[@EA-zn4up]

Nice, I just turned 15 a few months ago and I can do about 6:50

[@daniloamorim8879]

I'm 40 years old, and this device recently arrived where I train. My second test I only did for 33 seconds and did 500m in 01:09. I had diarrhea yesterday, I stopped halfway through for fear of losing consciousness lol

[@chrislooney8682]

My split average is 1:43 and i was dead after it. You look so chilled

[@CameronBuchan]

Yes because my pb is slightly faster. I'm just coaching this one 👍🏻

[@chrislooney8682]

@@CameronBuchan slightly? A whole minute +

[@brianwyse5810]

I think I do 2000m at around 8 minutes on max resistance (ill try next time I see one). For what ever reason, my times are always roughly the same. With the 3000m in cross country running, my times were always the same aswell as a 17 year old, 9:20ish on any terrain. My couch use to say I 'had only 1 gear'.

[@jameshy69]

im doing a 2km in 2 days, in the past month ive gotten 7:55.8 and then 7:50.9, im hoping to for a sub 7:45 this time, i hold around a 29.5 avg rate and i slow down in the middle 1km, but my coach told me to try focus on taking a second off of my split during that middle section, hopefully i can make it. good video 🔥

[@CameronBuchan]

Good luck!

[@jameshy69]

update: i got a 7:47.9 3 secs off, been a while since then haha, hopefully i can train well enough to get sub 7:45

[@rugby0]

Your 6:58.8 is exactly my PB. I assure you it didn't look as effortless as yours!

[@CameronBuchan]

Snap!

[@headkickko609]

Cameron, I just turned 44 last week (so make sure you send some 😘😘😘 over). I've been rowing for some 3 months now as a part of my fitness routine (never did it before). I first do some 25min of cycling, then some weights, at the end I engage the torture machine. For now I still cannot get below 8min, I did however start hitting around 8:05 where before it was 8:25 on average. I did study your other video where you did a 6:27 (or. something), and the difference is the SPM, I cannot manage more than 27-28 SPM, whereas you are at 33, going up to 38. Your stroke length is basically the same, you did 2000m with some 238 strokes, whereas my strokes are always between 9 an 10m. I will admit, I am overweight weighing 110kg at 192cm, but I did sports all my life (mainly volleybal and trail running). Do you think if I keep at it, I will get to 7:30 or maybe even bellow? Great videos BTW!

[@CameronBuchan]

Happy belated birthday! Great job on the improvements! Not sure what video I did 627 in but yes rate will be higher for most of the 2ks. I've made a few videos about trying to rate higher of you're curious. Hard to say what you can do but I have confidence you will get faster with consistent training!

[@headkickko609]

@@CameronBuchan thanks Cameron, means a lot you taking the time answering.

[@iuliandrumea8583]

I usually avarage 6:45-6:50 in a traning ex. 7x2k My pb is 6:09 at 17

[@wijnand9150]

Got sub7, thanks! 🤩

[@CameronBuchan]

Well done!

[@mickyg210]

Thank you so much for this video. Truly inspiring. I do have one question that doesn’t seem to be addressed. You seem like a very tall gent. On each pull, I can see the seat is almost completely at the back of the rail and the chain is fully extended. I’ve kept up with this video stroke for stroke on the same setting and am getting a 9+ minute result. Could this be because I’m only 5’7” tall? With my legs fully extended, the seat is only around halfway back on the rail. To fully extend the chain, I have to reach a leg straight position, then lean back until almost fully horizontal, and pull the handles past my head. This is not sustainable for 7 minutes. Do I just need to do higher resistance to make up for the shorter strokes? Thank you.

[@CameronBuchan]

Yes I am taller but the speed generated is also about how hard you push per stroke, not about the resistance of the machine. I’ve made plenty of videos discussing resistance/drag factor. I know plenty of people around your height under 7 minutes 💪

[@sbbsgee3319]

Im needing to focus on getting that push off strength w/my legs. My goal is under 10min… Ive done it 2x & missed it by 4 seconds..🤔 Ive been working out for 4 months

[@dimitrioskechagias390]

Hello Cameron, could you please suggest a weekly or monthly training programme to follow in the rowing machine so to start getting doing 2km in 7min and lower?

[@CameronBuchan]

I write custom training programs for anyone trying to get faster

[@cornflex6656]

Shoulder surgery 2.5 months ago, wanted to test a 2km yesterday, the discovery was today. Did a progressive one (24-26-28-30 since i never tried) but wanted a sub7:00. Did 7:12. Not so bad but not really satisfied. At least i know what i can do now. I guess ill prepare the next one.

[@CameronBuchan]

Nice work! Good luck on the improvement 💪

[@cornflex6656]

Aye ty, eventually sub6:00 😏

[@glitzypig1878]

Fittest man alive

[@CameronBuchan]

I wish!

[@peteywillzz5694]

My best 2k is 7:06 so I’m shooting for sub 7 on my next one but I always die around the 1100-800 mark for some reason. Those 300 meters I just loose motivation until I see final 750

[@CameronBuchan]

Perhaps you're going off too hard in the first k

[@lomicwind]

Using a concept 2 at the gym to warm up, one 2k each time I go. Went slowly from 9:33 to 8:17 in 16 sessions for now. I'll go watch the video on drag factor as it is a complete mystery to me, I just put the lever on 10 with no idea what it does. One caveat on the C2 at the gym, the straps get a bit loose, it's annoying. Also when rowing, I nearly touch the opening for the chain with the handlebar, I see that you stop sooner. Also there are 2 C2 and with the same settings, I have better results with one of the two (like 15-20s better)

[@lomicwind]

Now I've seen the other video on drag factor, things are much clearer now, thanks ! I think I'll stick to 10 as I am used to it and it would mess my scores to lower the drag factor. Plus I use it as warm-up so I don't mind my performances, I am just happy if they slowly improve with time.

[@chrisscott7522]

Undoubtedly a great performance, but I can’t help thinking you would be much quicker if your arms were straight during the early part of the leg drive : the power you can exert with your (strong) legs is limited by the load you can absorb with your (relatively weaker) arms. Just a thought …..

[@CameronBuchan]

Thanks for the tips. This video isn’t a hard effort. It’s a guide to help people on their own beat their goals. My PB is a 5:49(video on the channel), so yes I guess you’re right I could have went faster than 7 minutes, but I did the pb with the same technique

[@yankiertem8498]

I am currently on day 2 of a challenge where I am doing a 2k flat out every day for 10 consecutive days to raise money for Alzheimer's Society. Your video will be great motivation for me over the next few days and there were a few tips in there that I will use in my next piece. I am aiming for mid to high 6:50s today with your advice (I'm a 15 year old male). Thanks a lot for the content you create, keep it coming! Erg is bae. PS: Apologies to anyone who might be seeing several comments from me. My first couple of attempts didn't actually show up so I have since removed the link to the Justgiving page and hopefully that will stop the filters from blocking the comment. If anyone would like to donate, I can try to get the link to you somehow.

[@CameronBuchan]

Enjoy the ergs! I hope the video helps!

[@yankiertem8498]

​@Brian Muller​ Remember that it is always speed on the water that counts. (Unfortunately for me) ergs don't float. If you do want to improve your erg scores though, just doing a bunch of UT2 helps a lot in my experience. Closer to the actual 2k itself, I like to do 3x2k to get my body ready for more high rate stuff as well. This is just what works for me so experiment and try to find out how your body works best. Hope that helps!

[@yankiertem8498]

@@CameronBuchan I absolutely will enjoy them. After all, erg is bae!

[@yankiertem8498]

That seems like it would would be very useful. I think I'll actually try that the next time I have a recorded 2k test. Is the first 2 at rate 28 and the next 2 at 30 or is it some other way?

[@yankiertem8498]

I see. Yeah I'll definitely try that next time. My coach probably would have given us about 2 minutes rest because, in his words, "pain is just weakness leaving the body" lol

[@dearontufankjian9823]

My goal is a 6:20. Would be cool to see a video with that time. Great video Cam!

[@CameronBuchan]

I'm thinking of doing them ever 15s unless I get a lot of people asking for a specific time

[@fergusmacinnes3807]

@@CameronBuchan Please do Cam! 15s is perfect - I think they go for other times as well as they allow people to try to press just a little bit faster than the videos

[@frankastier7184]

Surprised you are at DF 125 - is that your usual setting? And... someone's got a little bit of tape on the erg - is that to control not reaching forward too much at the catch?

[@CameronBuchan]

I usually have it between 120 and 130. Maybe slightly higher but nothing drastic. Nope, the tape is just there, I think it used to old a "clean me after use" sign!

[@anaymakan6989]

i'm doing 2000m in 8:59. I have only just started rowing recently but I want to aiming for around 8:30 in the next couple of weeks. Didn't realise how important technique is

[@CameronBuchan]

Really is!

[@Greybeard_eMTB]

Just watched this to watch your technique as much as anything else, I'm way off 7m at the moment but I had to have a little chuckle at the end. Standard chat like its over a coffee, barely out of breath, did your HR even rise? 😂

[@CameronBuchan]

Hope you found it useful!

[@Greybeard_eMTB]

@@CameronBuchan I did thank you, liked 555 etc too

[@bogdancvetkovic3326]

I finished 16th at indoor national championship in Serbia, 16yo, 70kg, with a 6:53.

[@CameronBuchan]

Good job!

[@arturocrespo3247]

When do you do a 2k test? I need

[@Fredders88]

Re. technique - gym instructor told me take the bar to the belly but looks like to the chest is the way to go looking at this.

[@CameronBuchan]

Can vary depending on body shape, ability and technique. Belly is probably too low

[@Fredders88]

@@CameronBuchanYes, belly button didn't seem very natural - to the solar plexus is easier.

[@jameswalker9490]

I find the part between 500 and 1500m the hardest. It's been a long time since I did a 2k though and I'm wondering how bad I will be when I finally do another one.

[@SwankPuppet]

I’m currently holding a PB of 7:40 and am looking to improve on that. I find my initial power is good and that settling into a rate and pace usually works but I start losing power or technique for good power around 800m in before I find it for the final 900m. Any tips to address this during a 2k?

[@CameronBuchan]

Perhaps you should look at your pacing. The first 500 especially should feel strangely easy

[@SwankPuppet]

@@CameronBuchan Thanks, I’ll give it a try.

[@BMAX_OFFICIAL]

17, 7:16 2km, unbelievable to see you chat with us while doing a 2km, keep it up

[@mikegranlund9477]

Holy cow, You made that look easy, I am 61 have only once tried a 1k it was 4.02 at 22 to 24 spm, was pretty bummed, hoped to go under 4, Would be tough to keep up that for 2k

[@CameronBuchan]

Good job! If you want to go under 4 you will get there with some consistent training 💪

[@emmitallen355]

Cam I just hit my first sub 7 2k at 6:58!!!!! Thank you so much my last PR was 7:05!!!

[@CameronBuchan]

Congratulations!!

[@gorkemtekoglu6679]

What have you changed in your routine ? My PR is also 7.05 and it's so important for me to do sub 7.

[@spannermonkey67]

6:58.8 is my pb, set 23/06/18, and I can tell you I didn't look or sound like that when I was rowing and especially when I finished...lol.(Maybe being aged 50 when I did it was the reason 🤔)

[@CameronBuchan]

Unfortunately it’s not really anything to do with age. I coach a few 55 year olds that are significantly under 7 minutes. It seems easy for me because my best is much faster

[@spannermonkey67]

@CameronBuchan yep I understand and tbh I was saying that jokingly and a bit tongue in cheek re: my age.I know It's abt the training.So for perspective my pb prior was 7:21. So I devised a 43 day plan. Wk 1 7x 1:00min sets @1:45/500 r1:00 Wk 2 6x 1:10min @1:45 1:00r Wk 3 5x 1:24 Wk 4 4x1:45 Wk 5 3x 2:20 Wk 6 2x 3:30 then Wk 7 (Day 43) 1x 7:00 (preferably under!) Which I did...yay 🦵💪

[@mr.vickterry]

🔥🔥I’m new to this. So the higher the rate stroke 30 s/m the faster your time will be?

[@CameronBuchan]

No, higher stroke rate doesn't necessarily mean faster. The effort you put in per stroke determines the speed. If you put the same effort in per stroke yes higher will be faster but needs more fitness

[@dankserb3991]

i`ve got 6:28 on erg the same day. I`m 14yo 83kg BW

[@michaelfeigl]

Great video…my PB is 7:16 (age 46 and I‘ve been rowing since 4 year). My target is sub 7:00, but i am almost dying, when rowing a 7:20 or 7:30…. Do you have some tips for getting faster? Greetings from Germany…

[@CameronBuchan]

Greetings! Unfortunately the tips to get faster are pretty boring. Just have to train consistently. Over time you'll get fitter and your time will drop

[@michaelfeigl]

@@CameronBuchan thanks, Cam...

[@ivanputignef2418]

What's your warm-up routine before a 2,000m? Funnily enough, I waited until you were finished to ask the question, because I did not want to distract you! 😂

[@CameronBuchan]

I've made a couple of videos that talk about exactly that! I find warm ups too be very individual but for me I like to paddle for 5 minutes, 1k builder then a few bursts at pace!