2k erg pace calculator
Divide your goal 2k time by four. A 7:00 2k is a 1:45.0 average split, which is about 302 watts on a Concept2 RowErg. Hold it, or start a second slow and finish a second quick.
Work it out
2k time, split and watts
| 2k time | Average split /500 m | Watts |
|---|---|---|
| 6:30.0 | 1:37.5 | 378 W |
| 6:45.0 | 1:41.3 | 337 W |
| 7:00.0 | 1:45.0 | 302 W |
| 7:15.0 | 1:48.8 | 272 W |
| 7:30.0 | 1:52.5 | 246 W |
| 7:45.0 | 1:56.3 | 223 W |
| 8:00.0 | 2:00.0 | 203 W |
| 8:30.0 | 2:07.5 | 169 W |
How to pace it
Even. Every 500 m at the same split. Easiest to hold and to judge from the monitor.
Negative. About a second slow on the first 500, then even, then a second quick on the last. A good first attempt.
Fast start. Two seconds quick on the first 500, a second slow through the middle, then hold. For people who know they’re better at the start than the finish. Pace off the average split, not the 500 you’re in.
Whatever the plan, the sixth stroke of the race isn’t when it’s won. Settle to the split by 250 m, row the third 500 with your head, and everything you have left goes in the last 250.
Race it on a river
BLADES is a game for your PM5, free in the beta: set the 2k as a piece, row it against a crew on a six-lane course, and see your splits laid out afterwards. A good way to practise holding a pace with other boats alongside you.
Row a 2k on BLADESNext: your training zones from this 2k and an eight-week winter plan.
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.