Here is a programme that will help improve your ergo time over 2,000 metres. The sessions can be substituted into an existing training programme.Traditional training methods are designed to improve the functional efficiency of the body, which in turn will lead to an improved performance. Different training bands are identified by heart rate. Using heart rate is a useful method of controlling intensity because it is so simple. Heart rate increases in proportion to an increased demand for oxygen from working muscles. Therefore it is a reasonable tool for monitoring intensity certainly for aerobic workouts.However, it does have its limitations once you reach your heart rate max. At this point, a continuing increase in effort has to be met by the anaerobic system and so different intensities of anaerobic work cannot be identified by heart rate. The point where work becomes anaerobic (as measured by the accumulation of lactate acid) and measured as a percentage of heart rate max varies from one individual to another. To measure the aerobic and anaerobic thresholds accurately requires complex and expensive test procedures.Unlike traditional interval training, which is determined by either time or distance, this new system is based on performance every session of both stroke rate and pace. The point of failure is when you are unable to maintain either the stroke rate or pace stated in the programme. At this point you stop, recover and start again; this process is continued until the prescribed time, at which point each level is completed. The reason that stroke rate is included in the point of failure is because, when you exercise, there are two things going on. There is the useful work, which is measured by the monitor, and there is the cost of effort, which cannot be seen. The two combined represent the total effort expended during the session. Although guidance on stroke rate is given in other programmes, they are not compulsory. This means that the athlete can carry out the session at the most comfortable rate. By fixing the stroke rate for each session, the cost of effort element of training is also challenged. An added advantage of this system is that, because it is task specific, you will make substantial gains in performance even though you reduce the total training volume. The disadvantage is that every session requires you to go to failure repeatedly which can be quite unpleasant. For this reason this training method should only be attempted by those people training for an event and not used as a general exercise routine or those exercising as part of a weight management programme. You need- a copy of the 500m metre pace/watts conversion table which can be found in the Training Guide on the website: http://www.therowingcompany.com/guide/guide.php?article=watts_conversionMethod.Your current 500m split from your 2,000m time is called T and the stroke rate associated with T is 34. T+1 is 25 watts above race pace and T-1 is 25 watts below race pace.Pace, T-3, T-2, T-1, T, T+1, T+2, T+3, T+4, T+5Watts, T-75, T-50, T-25, 2K, T+25, T+50, T+75, T+100, T+125Rate, 28, 30, 32, 34, 35, 36, 37, 38, 39Time (mins), 50-60, 40-50, 30-45, Test, 18-20, 15-18, 12-16, 10-14, 8-12The sessions are simple: you row at the intensity indicated to failure, rest and start again. Repeat this until you have completed the total amount of minutes at the intensity required. Recovery time is not included; you go again when you feel ready.Definition of failure- if either the pace or the stroke rate falls below that required for three consecutive strokes this is failure.The sessions can be done sequentially as shown in the table above. They can also be substituted into an existing programme to add variety. But if you have limited time then this programme can be spread over 4 sessions/week for a total of 12 weeks by combining- T-3 plus T+5 on Day 1.T+2 plus T+3 on Day 2.T-2 plus T+4 on Day 3.T-1 plus T+1 on Day 4.T, or test sessions, should be carried out every four weeks to reassess your reference pace.These sessions can be quite challenging and should only be attempted by experienced athletes.