In this article Cam Buchan talks us through the reasons why the 2k rowing machine test on is the perfect challenge for any rower, before sharing some top advice to put into practice the next time you face the distance
The 2,000m row – or 2k test – strikes fear into the hearts of many when those dreaded four digits appear on their programmes. Why is this though? Why is this distance tested at all? Should you give it a try?
Why do people fear the 2k test?
If you have ever seen someone on the indoor rowing machine – or erg – in the middle of a 2k test, it almost never looks comfortable. There are horror stories everywhere of people falling off the erg post-2k; of people pushing themselves to vomit even before they are finished. For someone wanting to test their fitness, given these anecdotes, it is no wonder there is a fear of the 2k challenge.
Why two kilometres?
Before we talk about what the 2k actually tests, it is interesting to note the genuine reasoning for the test itself.
The biggest reason is that it is the distance at which rowers on the world stage race over. It makes an easy comparison to cover 2,000m on the rowing machine versus 2,000m on the water.
I am not a world class rower though, so why should I complete the 2k test?
This is a question often brought up as an attempt to escape the test itself. In reality the 2k test is performed by thousands of people globally at all abilities and age groups. It is a great way to compare yourself to anyone around the world. If you head to the Concept2 logbook you can see that in 2021 alone, almost 25,000 people submitted their 2k score from across all age groups. You don’t have to be able to do the fastest times to be competing against people all over the world!
The rowing machine uses up to 85% of the muscles in the body. When doing a 2k, you push these muscles to do as much work as they can. On the bike or treadmill, you can push very hard but the upper body is barely worked. You can dig yourself into a metaphorical hole riding or running, but the amount of muscles that are truly fatigued do not compare to the rowing machine. An erg workout isn’t just a leg-burner; it’s a whole-body-burner.
What does 2km actually test?
The 2k row tests you both physically and mentally. It is the ideal distance to empty the proverbial tank. Not short enough for an all-out sprint but not long enough to row at a steady pace. It employs both aerobic and anaerobic capacities in the same test.
It not only tests how well you can breathe and maintain higher heart rates but also your ability to physically and mentally push through the burning pain of lactic acid build-up.
Mentally, regardless of whether the test itself is going well or not, you will start to question yourself and your abilities, “have I started too fast?”, “am I going to make it to the end?”. After doing a 2k test on the rowing machine and pushing through those questions, regardless of time, you can come away with a better understanding of what you are capable of. How did you answer the questions that crept into your head? Did you keep pushing through the burn when you felt like you couldn’t?
If you feel good through the last 500m, that is when it is time to push on
Now, whether you’ve never done a 2k or you are contemplating re-testing yourself, you may be thinking “maybe I’ll give it a pass” after reading this far. The 2k test doesn’t always have to end up in a dribbling mess. Just as with any other test, the harder you push, the harder it gets, no matter which modality you use. That said, here are some tips to get the best out of yourself on your next 2k test:
Plan. Plan. Plan. This is massive and arguably the biggest part of a successful 2k test. If you strategise and plan out your test, you can give yourself confidence to be able to hit certain speeds at different times to get yourself through the dark middle section of the 2k.
Stick to your plan. Alongside the plan itself, you have to stick to said plan. Say you have a target of seven minutes and 30 seconds, you don’t want to be at a 6:30 pace after the first 500m. When that sort of mis-pacing happens, the pain will inevitably end up being much worse than if the plan was stuck to throughout the test. Be realistic with your plan. If you feel like the splits are too slow, don’t change anything mid test. Adrenaline will be pumping and if you are lucky enough to have people shouting for you, you will no doubt feel great through the first few hundred metres. The test is much longer than that. If you feel good through the last 500m, that is when it is time to push on. If you finish the 2k and think you could have gone a lot faster, you will have learned a valuable lesson on your fitness and you can always set the monitor up for another 2,000m!
Hopefully that sheds a little light on the beast that is the 2,000m row and gives you a little confidence to try it for yourself. Wouldn’t it be great to test yourself and see those numbers improve over time? If you feel ready to take that next step, I offer customised training programs to help. You can contact me on Instagram if you are interested or have any questions.
FAQs
How Long Should a 2000m Row Take? The time it takes to row 2000m varies based on fitness level, technique, and experience. For beginners, anywhere from 9-12 minutes is typical, while elite rowers can complete it in under 6 minutes.
How far is a 2000 meter row in miles? ›
A 2000 meter row is approximately 1.25 mile in distance and is a challenging test. Once you start the rowing test, you will not be allowed to stop until you have completed the 2000 meter distance. You should remain in constant motion.
What's harder, rowing or cycling? ›
While rowing machine workouts engage your total body, cycling is more of a lower-body workout. Aside from a nominal difference in calorie burn (with the slight edge going to rowing) one type doesn't necessarily have an edge over the other.
Is rowing machine good for an obese person? ›
Rowing provides a low-impact, full-body workout that can be beneficial for individuals of all fitness levels, including those who are obese. It helps improve cardiovascular health, strengthens muscles, and burns calories efficiently. Always start at a comfortable intensity and gradually increase as you build endurance.
Does rowing burn belly fat? ›
When you row, you're getting the best of both worlds, which makes it a highly effective workout for burning belly fat. Not only is rowing great for burning belly fat, but it also has numerous other health benefits. For example, rowing improves your heart health and reduces the risk of heart disease and stroke.
What is the stroke rate for a 2000m row? ›
“At the collegiate level, most crews will base their race rating for a 2000-meter race above 35 SPM. Achieving this rate on a rowing machine requires a very coordinated stroke pattern.” If you're an advanced rower, you may try to push past 30 SPM in certain workouts.
Is rowing 2000 meters a good workout? ›
Rowing is perhaps the very best full-body workout, and that's not hyperbole—rowing engages 86 percent of your muscles. The 2,000-meter row (about 1.2 miles) is the gold standard test for rowing athletes as the official distance used in rowing championships. It's an excellent fitness barometer for novice rowers, too.
Is rowing better than running? ›
Rowing works more muscles, while running burns more calories. But both get your heart pumping and your body moving. You can mix up your routine and do both to reach your fitness goals. Just make sure you can safely practice both workouts.
What is a good 2k row time for a woman? ›
For women, coaches look for 2k erg times ranging from 7:15 to 7:55.
What exercise is better than rowing? ›
Cycling or Stationary Biking: Mimics the lower-body engagement of rowing and provides a good cardiovascular workout. Swimming: A complete body workout that engages muscles and provides a low-impact exercise option.
The glutes are used throughout movement on the machine. The quadriceps, at the front of your thighs, are used to bend your knees and return to the starting position. The hamstrings, between the hips and the knees, enable you to push your body backwards to pull the oars.
What is better, a treadmill or a rowing machine? ›
While both machines are excellent, you have to factor in the all-body workout and the reduced injury risk of the rower. But if you're specifically focused on blasting through calories, bear in mind that treadmills are among some of the best exercise machines to lose weight.
Can you get in shape by just rowing? ›
Yes, rowing can be an effective way to burn body fat. Rowing is a low-impact exercise that engages multiple muscle groups, making it a great way to increase your heart rate and burn calories.
Is rowing good for over 50? ›
Rowing machines are great for seniors, offering a full-body workout that engages major muscle groups while being low-impact and gentle on the joints. Rowing improves cardiovascular fitness, builds strength, and enhances endurance, targeting both your upper-body and lower-body muscles.
Is 20 minutes of rowing a day enough? ›
In general, the CDC recommends adults take part in moderately-intensive aerobic activity for 30 minutes a day. If you're using the Peloton Row, instructor-led on-demand and lvie classes range from 5 to 60 minutes, so there's something for everyone, no matter how much time you have to devote to your rowing routine.
How fast do Olympians row 2000m? ›
An accepted ergometer test, probably applied by all elite rowing programs in the world, is the 2000 m test, where the rower aims to cover the virtual distance of 2 km as fast as possible. Race times are approximately ≤ 5:50 min and ≤ 6:50 in male and female elite athletes, respectively.
What 2k time do I need to row in college? ›
Although your ERG time does not demonstrate balance or technique, it is the best measure a coach has to determine your skill level. According to several recruiting sites, including Athnet and NCSA Recruiting, to compete at the Division I or II levels, experienced rowers should have a 2k ERG score between 7:15 and 7:45.
What's a good 2k time? ›
A good 2k time is 08:59. This is the average 2k time across all ages and genders. The fastest 2k time is 05:08.
Is 500m in 2 minutes good rowing? ›
The 500m row times mostly cluster around 2 minutes, with most people finishing a bit faster or slower than this. The times range from about 1 minute and 28 seconds for the quickest rowers to about 2 minutes and 52 seconds for the slowest, but it's rare to see times much beyond these limits.
