2k by Senior Year

Question
Hi I am currently a sophomore who has rowed for 3 seasons and I recently got a 6:55.9 2k at the Crash B's. I am 6'3 and weigh 178ish pounds I hope to get my 2k down to 6:30 by my senior year, Is this possible and what would I do to achieve my goal?

Answer
Hi Steven: Your time is above average for 16-18 year old male heavyweights (55th percentile).  Getting down to 6:30 would put you in the 90th Percentile.  This is not an easy goal to attain.  I suggest you shoot for a more attainable 6:45 target by senior Year.

I'd say the single biggest thing you can do to lowering your erg time is to add 7 to 15 pounds through a muscle building weight lifting routine and diet regimen.  I think you are a bit underweight for someone 6'-3".

Good Luck/AP