u/Electrical-Stock-868

I got back into rowing recently at 45.

My 2k PB was around 6:40 back when I was 22 as a lightweight rower.

Am now a good 110kg 🤣

I'm pulling 2:26 for UT2 and can keep that up for an hour or so, which I guess equates to around 2:00 for a 2k

However, when I'm doing quick sprints 100m, 250m in the training plans I just can't seem to pull faster than 1:50 whatever I do and I definitely can't hold that for the 500m/750m stretches.

I'm not doing weights anymore, which is probably contributing to the fact that I don't have that explosive power.

Wondering if there's some erg only routines that would help get my pace up a little.