6 THINGS I have been working as a ROWER in the last few months...

[@joecoughler4301]

Do these focuses win Olympic gold?

[@vukasinresanovic649]

Hey Justin! I recently starded rowing and my 2k pb on erg is 1:42 split, so i wanted to ask you what split should i be doing every day on erg to improve my 2k (i aim to do 20km total in more sessions a day)

[@justinbest3198]

A very broad answer to this question would be to take your 2k and add 20 splits and that is your steady state UT1 training zone (2:02 in your case). Typically the closer you are to the beginning of you training age (when you started) the more accurate it is. Now, there will definitely be variance in this number based on your physiology, previous training background, and the volume you plan to do (your body will naturally become more fatigued as you go, thus the effective training split changes too). I do plan on making a video or 2 on the subject so keep an eye out for that! In the mean time, do some research on heart rate based training instead of split based and what training zones are. Since you are newer, most any training for 20k will lead to improvement!

[@vukasinresanovic649]

@@justinbest3198 thank you very much!

[@杨大琦]

@@justinbest3198what？I do 2:00spilt for steady state but my 2k is only 7:00😂

[@rowcoach6245]

@杨大琦 So this is not Your SteadyState

[@laineyduncan4536]

🔥🔥🔥

[@tonywilliams8091]

Would love a separate video on the lactate watts step test you mentioned

[@tonywilliams8091]

The "I Love Sushi" head racing scrimmages start up this weekend in Seattle. Might be a bit more intense 1X racing than you're used to but if you're itching for some real competition let me know. Racing under a pseudonym is allowed in case results explanation to your coaches is a concern.

[@spamchang]

So! How did this routine change (or not) leading up to the Games? :)

[@IvoKrakic]

You should join me for some cycling workouts 😏

[@yunusborayenen9047]

I like running 🤓

[@justinbest3198]

And excellent way to get those gains🏃‍♂️