2K time (on erg)

Question
Hi I just started rowing 2 weeks ago, I am 16 years old, 6'3" and weight 175lbs, and am currently pulling a 7:47 on the rowing machines, my coach said that to move from the novice group to the intermediate I need to be around 7:20. How long do you think it will take to do this? (I am currently doing 4 hours of rowing a day, 5 days a week) and what is the average 2k for heavyweight highschoolers?

Answer
Hi Charlie: Here is the statistical distribution of times for 15-17 year old male heavyweights (Based on CII Database):

Average Time: 7:04.5

PERCENTILES
90th   75th   50th   25th
6:33.7 6:46.8 7:00.7 7:19.6

As you can guess, your current time is somewhere in the 5th to 10th percentile.  But you are just a raw novice, and with your height, training regimen, and potential, your time is going to drop pretty quickly.  

My prediction is you should be able to get your time down to between 7:30 and 7:35 within a month.  But then you will find it a bit more challenging to lose time.  This is expected as many new rowers drop a lot of time when they correct major flaws in their rowing stroke that kills time.  After that, it is through dilligent training where you shave seconds off of your time.  

You also need to put some more weight on your frame if you want to thrive as a heavyweight.  You need to up your calorie and protein intake and supplement your rowing workouts with an effective weight training routine.  In fact, I think 4 hours of rowing a day is actually doing more harm than good.  You need do a little less rowing and more weights.  Get yourself up to 190 and you'll see that erg time drop even more.

It might take a whole season to get to the coach's goal he set for you.  But in time, you will crack 7:20 and even better if you stick with the sport.

Good Luck/AP