2k for grade 9

Question
My 2k for grade 9 in march was 7:07 when i was 5'10 165, since then i have not done one and am wondering A) where do i rank among grade 9's and tens and what i can do two improve my time especially how to do a proper 2 k

Answer
Hi Peter: Your time is better than average for lightweight and heavyweight men your age, you would rank 105 of 273, per the Concept II online rankings.

There are numerous approaches you can take to improve your time.  First off, you should be lifting and running.  Next, you need to vary your erg workouts, mixing long distance pieces (4000-6000 meters) at a low steady pace with 6-to-8 (with a couple minutes rest in between) 500 meter pieces at racing tempo.  

Generally, for a 2K piece, you want to start with 20 to 30 strokes at a high stroke, then settle to your racing pace for the body of the piece (probably between 31-33 strokes per minute).  At the 1000 meter mark, do a power 10 or 20 to get the intensity back up. At the last 400 meters, bring the stroke up a couple of beats amd then go all out for the last 100 to 200 meters.

Regards/AP