A long warm-up with builds, then 2,000 m all-out with even 500 m splits and a final 500 m push.
What's inside?
The 2K is the benchmark test in indoor rowing. Start controlled, hold the same 500 m split until 1,500 m, then empty the tank. Record your final time and average 500 m split to set your training paces.
What does the session look like?
34 min
Total time
35
Training load
034 min
Some values are estimated because there is no athlete profile.
Time in each zone
Z1 · 13 min (38%) Z2 · 10 min (29%) Z4 · 2 min (6%) Z5 · 9 min (26%)
Step by step
Rowing
Warm up
- 10 min at Z1 → Z2, 20–24 strokes/min (Easy rowing, build gradually)
Builds3 ×
- 20 s at Z4, 26–30 strokes/min (Build to test pace)
- 40 s at Z1
3 × (20 s at Z4, 26–30 strokes/min / 40 s at Z1)
Race pace
- 250 m at Z4–Z5, 28–30 strokes/min (Find your target split)
- 3 min at Z1 (Easy paddle, then get ready)
Test 2000 m
- 500 m at Z5, 28–32 strokes/min (A few quick strokes at the start, then settle on your target split)
- 1 km at Z5, 28–30 strokes/min (Even splits, long and powerful strokes)
- 500 m at Z5, 30–36 strokes/min (Last 500 m: raise the rate and push to the finish)
Cool down
- 8 min at Z1 (Easy rowing. Record your time and average 500 m split)
Who is it for?
All levels, as long as you know rowing technique.
Who is it not for?
People new to the rower, or with an unmanaged heart or low back condition.
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