As an endurance athlete....I also like to stay consistent, but I like to be slow on the first split (25% of race distance)....just to make sure I do not go out to fast. If i am way slow, my mind shifts to "I have way more energy in which I can distribute over the remaining 75% of the race." So, I fight hard to get to where I should have been by the third checkpoint. I just want to improvement by the 2nd check point (halfway).

Thank you!

Oh and for more details I am 14 and will be rowing in a single. My 1km time is a 1:47.6. And my 20:00 is a 2:06

The start is there to get you up to cruising speed as quickly as possible with the least possible effort

what ive always done is a 3 over 5 over 10 over 10. three strokes where you only ride up 2/3 of the bench so that you just get 3 quick strokes in, then 5 short strokes where we dont use our back but just legs and finish it off with the arms to get 5 powerfull strong strokes in, then 10 very strong strokes to get the boat up to max speed and then finally 10 long strokes to settle the boat into a rythem and try and preserve the tempo. from there its normal strokes. importantly it is the strategy i use when rowing in a 4+ or 8+ sinds i dont tend to start races in a scull. so it might be something only used by board rowing or more heavy units, but i believe our singles still use this one

Not OP, but HIIT can boost your power and sprinting. We (masters) tend to emphasize long workouts, not sprints. But thinking back to college we trained for 2k in Spring with a lot of ladders and anaerobic training. Then was high HR (now my anaerobic state might be at 160 HR rather than 190.) could be 150 at 64.

yes, definetely. If you are more the explosive type of athlete, stay with the pack but conserve energy for the first half of the race. Over the second half, use your raw strength to move through the field. (In an ideal world....) Going too hard at the beginning will make raw strength loaded athletes pay. Endurance type athletes usually do not overpower due to "lack" of raw strength. Therefore they have to build over the middle 600m, as they will not be able to sprint

try 8x500m with 90s-120s rest. each on 2k pace. treat each pair as the corresponding first, second, third etc 500m of the actual 2k

@@olliegb1616 Thanks I'll give that a try. I'll start with 90s rest and adjust down if I need to but that sounds about right. I like the idea of grouping them by 4s and treating them like splits 1-4 of a 2k. I negative split a bit so that would be a good way to practice coming out strong and settling into pace as well as the subtle power/rate changes later in the race.

splits don't usually change by a crazy amount as distances change. A really rough rule is that every time the distance doubles, your split should change by about 5 seconds. your 1k and 2k match that perfectly, and your 5k and 9k are pretty close to that. I obviously don't know exactly how hard you're pushing on each piece, but these splits do not necessarily indicate that you aren't pushing hard enough. In fact, a difference of 7 seconds from 2k to 1k is pretty decent I would say.

@@aidanc4719 thank you!

What I did as an endurance athlete at least on the erg is start with a high pace for the first half and then try and hold as much I could, which means in example in a 1k I started at 1:35 pace and went as high as 1:42 for like the last 30 meters. That seemed to work for me on the erg at least

@@eby6613 thank you!

Woah at 51 those spilts are very impressive. Tbh your splits aren’t at all bad and for only a 3 second difference between the 5km and 9km is very impressive

this is called raw strength loaded or explosive :) classic example.

I will put it on my list