How often should a masters rower do hard erg sessions?

One or two a week, with easy days between. Most of the volume is steady UT2.

Should masters rowers use their old 2k to set paces?

No. Test a current 2k (or 6k) and use that, then retest every six to eight weeks.

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Masters indoor rowing training

Two hard days a week at most, the rest steady UT2, with a full easy or rest day between hard sessions. Set paces from a recent 2k, not the one you rowed at twenty, and let recovery decide whether to add volume.

A sample week

Day	Session
Mon	Rest or easy cross-training
Tue	40–60 min UT2
Wed	Hard day: 4 × 2,000 m at AT, or 4 × 1,000 m at TR
Thu	Rest, mobility or a short easy row
Fri	40 min UT2
Sat	60–75 min UT2 or 30 minutes at rate 20
Sun	Rest

Splits: training zones from your 2k. A weekly plan ending in a test: the eight-week plan.

What matters more as you get older

Recovery. Sleep and easy days are where the progress is made.
Warm-up. Ten minutes of easy rowing and mobility before anything hard.
Strength work. Legs, trunk and back twice a week keep you rowing well on tired days.
Heart rate and health. If you’re unsure about hard training, check with a doctor first.

BLADES was made for people who rowed at college and still have the erg. Row the pieces you remember on a river, with your old crew if you can find them.

Row it on BLADES

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BLADES isn’t affiliated with Concept2. Paces and zones are rules of thumb; train to how you recover, and check with a doctor before hard training if you’re unsure.