Best compound to take for this….

Texan69 · Mar 19, 2024

I am training for a position at work that is fairly hard physically.
Have to be able to run 1.5 miles in under 11.5 mins , row 500m in under 1:40 , row 1,200 meters in 4 mins and a 2,000m row in under 8:15

So the numbers are doable but to me it’s hard

So I have switched my training up
Lots of rowing and HIIT circuits I do still lift

I want to add in a compound at some point that won’t interfere with my cardio and will help me keep muscle

Looking for input
Primo, Masteron…. Def not tren!!!

CJ · Mar 19, 2024

If it were me, I'd stick to my TRT dose of Test, and add in a low dose of EQ fur the increase in red blood cells, maybe 150-200 mgs/wk.

If you wanted to mess around with SARMs, increased endurance is a supposed benefit of Cardarine/Endurabol/GW1516. Many crossfit athletes have been popped for that compound.

CJ · Mar 19, 2024

If you're training/testing on a Concept 2 rower erg, do not simply throw the damper on 10 thinking that that's the best. Go into the settings, run the test to find out YOUR best damper setting.

Attack your training from both ends, work your way inward. The 2000m at 8:15 should not be a concern at all, that's a pretty slow pace, so just do 5,000m sessions at a 2:00min/500m pace, and you'll be fine, that'll build up your endurance. No worries there. Start at 2000m, then build up to 5000m.

The 500m and 1200m trials you have to complete are the exact same pace, which is a pretty quick pace. I'm assuming that all 3 tests are done simultaneously, correct? If so, focus on your pace over the 1200m. Do intervals. Start at 200m intervals at a 1:40/500m pace. Take 3 minutes between each interval. Do 6 rounds, so you row a total of 1200m. Next session, lower the rest interval to 2:45. Next session, lower the interval to 2:30. Keep repeating on this fashion until you're rowing the full 1200m at the prescribed 1:40 pace.

Train the rowing twice per week, one day is the sprints day, the other day is the endurance day.

Send0 · Mar 19, 2024

CJ said:
If it were me, I'd stick to my TRT dose of Test, and add in a low dose of EQ fur the increase in red blood cells, maybe 150-200 mgs/wk.

If you wanted to mess around with SARMs, increased endurance is a supposed benefit of Cardarine/Endurabol/GW1516. Many crossfit athletes have been popped for that compound.

x2 for cardarine.

Texan69 · Mar 19, 2024

CJ said:
If you're training/testing on a Concept 2 rower erg, do not simply throw the damper on 10 thinking that that's the best. Go into the settings, run the test to find out YOUR best damper setting.

Attack your training from both ends, work your way inward. The 2000m at 8:15 should not be a concern at all, that's a pretty slow pace, so just do 5,000m sessions at a 2:00min/500m pace, and you'll be fine, that'll build up your endurance. No worries there. Start at 2000m, then build up to 5000m.

The 500m and 1200m trials you have to complete are the exact same pace, which is a pretty quick pace. I'm assuming that all 3 tests are done simultaneously, correct? If so, focus on your pace over the 1200m. Do intervals. Start at 200m intervals at a 1:40/500m pace. Take 3 minutes between each interval. Do 6 rounds, so you row a total of 1200m. Next session, lower the rest interval to 2:45. Next session, lower the interval to 2:30. Keep repeating on this fashion until you're rowing the full 1200m at the prescribed 1:40 pace.

Train the rowing twice per week, one day is the sprints day, the other day is the endurance day.

The rest are on diff days and the damper setting is at 6 for the test.

The 1.5 mile run and 500m are same day the others are diff.
Those scores are the bare minimum to pass I’d like to do better than the bare minimum
To be more competitive in earning the slot

I just started cardio 4 weeks ago
Taking it slow for now. 4 weeks ago when I first started I hit 2,000m in like 9:40 but I had t done cardio in a long time so I was just gassed

I got a couple months to get there so easing into it at first then will ramp it up

69nites · Mar 19, 2024

Low dose tbol. If you really need the endurance, EPO. If you go down the EPO route you absolutely need to pay attention to your blood markers.

GW50516 isn't going to be a ton of help here unless you don't have the ability to replenish your glycogen between events. If you're running these without at least 30-45 min in between I'd probably be using that as well.

If there's no testing, we put everyone on tbol for every sport.

bvs · Mar 19, 2024

Eq, Carderine, Winstrol are good options

EPO is another option but i personally wouldn't mess with it

Gadawg · Mar 19, 2024

I cant help you with the drugs. But Im a cardio nazi and I can tell you that I improved by far the most by slowing down most sessions. I do a LOT of zone 2 now with 1-2 high intensity workouts a week.

But that zone 2 is a game changer.

CJ · Mar 20, 2024

Texan69 said:
The rest are on diff days and the damper setting is at 6 for the test.

The 1.5 mile run and 500m are same day the others are diff.
Those scores are the bare minimum to pass I’d like to do better than the bare minimum
To be more competitive in earning the slot

I just started cardio 4 weeks ago
Taking it slow for now. 4 weeks ago when I first started I hit 2,000m in like 9:40 but I had t done cardio in a long time so I was just gassed

I got a couple months to get there so easing into it at first then will ramp it up

Once you get into it, and build up your cardio, you'll find holding a 2:00/500m pace to be comfortable. The 2000m @ 8:15 won't even be an issue.

The 1:40/500m pace is going to be work, though. Same with the 1200m. It's been awhile, but I think my best 500m ever was 1:35. And I rowed a 7:01 on a 2000m, which is a 1:45/500m pace. I weighed around 185 lbs then at 5'10". If you're heavier/taller, you should have more power output.

Santa · Mar 20, 2024

Do you have a baseline for your current times in each event?

The run should be easy. Go to a high school/middle school and do some speed work once a week. You can run 400’s, 800’s, pyramids, etc. Add in a day of hill training. And then run a steady 5k or 5 mile run 1-2 a week should be enough. Try to run them negative split and get used to running fast on tired legs.

Rowing I’m not as familiar with but I do know that when I was doing CrossFit the coach there corrected my form/posture and I definitely saw improvement. Driving more thru the legs, etc.

AlexDavis43 · Mar 20, 2024

Gadawg said:
I cant help you with the drugs. But Im a cardio nazi and I can tell you that I improved by far the most by slowing down most sessions. I do a LOT of zone 2 now with 1-2 high intensity workouts a week.

But that zone 2 is a game changer.

Also a cardio nazi but it seems like his needs might be better met with more zone 3 (plus similar HIIT schedule 2+/wk)

Texan69 · Mar 20, 2024

CJ said:
Once you get into it, and build up your cardio, you'll find holding a 2:00/500m pace to be comfortable. The 2000m @ 8:15 won't even be an issue.

The 1:40/500m pace is going to be work, though. Same with the 1200m. It's been awhile, but I think my best 500m ever was 1:35. And I rowed a 7:01 on a 2000m, which is a 1:45/500m pace. I weighed around 185 lbs then at 5'10". If you're heavier/taller, you should have more power output.

I’m 5’7
200 lol

The more you weight the faster the time requirement is for this but it doesn’t factor in height.. I feel that it fucks short guys who weigh a lot

CJ · Mar 20, 2024

Texan69 said:
I’m 5’7
200 lol

The more you weight the faster the time requirement is for this but it doesn’t factor in height.. I feel that it fucks short guys who weigh a lot

It does, a little bit. Taller guys get a longer pull, so more out of each stroke. Similar to how a taller person can cover a distance in less steps than a shorter person.

@Santa is correct though, rowing is almost all lower body. The pull of the arms at the very end is just the cherry on top. Technique over brute force will serve you well in these tests, efficient is fast.

Yano · Mar 20, 2024

Texan69 said:
short guys

looks up at you .... yeah , you short guys got it rough

CJ · Mar 20, 2024

Yano said:
looks up at you .... yeah , you short guys got it rough

Well you're a Cabbage Patch Kid!!!

Yano · Mar 20, 2024

CJ said:
Well you're a Cabbage Patch Kid!!!

CJ · Mar 20, 2024

Yano said:
View attachment 49724

Nope, his suit isn't on backwards.

goodfella · Mar 20, 2024

Texan69 said:
I’m 5’7
200 lol

The more you weight the faster the time requirement is for this but it doesn’t factor in height.. I feel that it fucks short guys who weigh a lot

Can you share what position your trying out for at work or is it hush hush?

Kraken · Mar 20, 2024

Texan69 said:
I am training for a position at work that is fairly hard physically.
Have to be able to run 1.5 miles in under 11.5 mins , row 500m in under 1:40 , row 1,200 meters in 4 mins and a 2,000m row in under 8:15

Applying to BUDS?

Gadawg said:
I cant help you with the drugs. But Im a cardio nazi and I can tell you that I improved by far the most by slowing down most sessions. I do a LOT of zone 2 now with 1-2 high intensity workouts a week.

But that zone 2 is a game changer.

I actually have to struggle to stay in zone 2. Its hard to go that slow!

Santa · Mar 20, 2024

goodfella said:
Can you share what position your trying out for at work or is it hush hush?

Donut Operator.

Best compound to take for this….

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