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How to row your first 2000m Time Trial - Pacing the 2K

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If you haven't rowed a 2K before, how do you know how fast to start? In this video, I tell you.
Please bear in mind, this is a ball-park. It's a starting point for you to then adjust as you go through your 2000m time trial. Once you have completed this first attempt, come back in a week or so, and do it again at the pace you have just managed, and see if you can now go faster.
A 2K time is useful for winning medals at rowing competitions. For showing yourself or your rowing coach how much you have improved, or for giving you a baseline to base your training pace from.
If you want to know more about training plans that use your 2K time as a pace reference, please check out the various plans I have here on this RowAlong channel. There's a 500m plan, 2 x 2K plans, a 5K plan and a 10K plan - as well as various series like the 30 Days of 30 Minute Row, the 12 Rows of Christmas and the Lunchtime Rows. What's more, each one of my (currently) 300+ workouts is a great standalone workout. You don't need to be part of a plan to enjoy them.
And remember if you’re taking part in any exercise - especially anything that leaves you totally exhausted, you need to be medically ok to do so. Check woth your doctor if unsure.
Any feedback / questions - just leave me a comment below.
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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another RU-vid tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
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See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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Опубликовано:

23 фев 2022

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Комментарии : 55

@DougOfTheAntarctic 2 года назад

2km time trials are torture for me, so I do them as infrequently as possible. I can still clear 8:00 at age 68.

@rowalong 2 года назад

They’re torture for most to be honest. If you’re enjoying it, you’re probably not going fast enough!! 8:00 is a good time at any age.

@patricknevin2703 Год назад

Your informative videos are great and are certainly helpful to understand the sport more.

@StephenBoyd21 2 года назад

Cheers John, I’ll be giving that a go.

@markpayne5451 7 месяцев назад

Exactly what i was looking for- I'm doing my first 2k on Tuesday and i was looking for a n idea what i am shooting for!

@donaldtallman 2 года назад

Great advice, John! I’ve been thinking it’s time to do another 2k time trial. This will give me a good strategy. My last one was back in August!

@rowalong 2 года назад

I hope it works for you. I'm planning to do the 2K plan soon, as I've no idea where I stand due to covid. And I'll use this as my "How fast should I row the baseline" ballpark.

@DougTag8479 Год назад

Going to do my 1st 2K test tonight cant wait honest ;) if its anything like an FTP on a bike then I am sure I am in for a little treat.

@ylmazarifbudak 9 месяцев назад

You are amazing, thank u coach

@rowalong 9 месяцев назад

You're so welcome!

@coryheaton1654 2 года назад

Great video again. I need to redo my time trial. Hope you’re doing well!

@rowalong 2 года назад

I'm great thanks. After my dance with Covid, things are getting better. If it's been a while, this 500m ballpark test will at least give you a target to aim at. Good to hear from you.

@MoANjAmSaiNT 2 года назад

I’ve been trying to get back into a regular schedule since my arm injury and this is the sort of baseline info that makes sense. I’ve lost a lot of my fitness and didn’t want to do more harm than good - so thank you.

@rowalong 2 года назад

Just be careful. The effort you need to put into a 500m to go full out can take a lot of you - especially physically. So don’t re injure yourself!

@ScottBurrow 2 года назад

I was just thinking of doing my 2k once again and I'm going to use this formula for my return to 2 K program. thanks as all ways.

@rowalong 2 года назад

There’s something about a 500m TT. even though you still need to put it ALL out there to go as fast as possible, because it’s only around the 2 minute mark, it seems a lot more civilised for rowing to only suck for that long!

@davew1337 2 года назад

I just asked about this a couple days ago. Thanks !!

@rowalong 2 года назад

I think it was you who put this in my head to make a video after replying to your question. So thank YOU!

@geoffstephenson3932 2 года назад

John that was very informative, and simple to understand, love the videos and appreciate all thhard work you put in producing them. Thank you

@davidtinsley2448 2 года назад

Love your videos. Well my times are embarrassing. I have MS if you're familiar. Rowing is about the only movement I can do. Anyway, my embarrassing time for 500m + 10sec is 2:50 or 11:20 for 2K. Should I focus more on the 500m time as I'm rowing or the projected 2K time? Thanks for all you do!

@MrShustoke 2 года назад

I'll be giving this a go, once I've finished the 30 days of 30minutes series - cheers!

@rowalong 2 года назад

It's a good way to find that ballpark for your 2K - but you still need to row the actual 2K in order to find your proper training pace.

@oojafink 2 года назад

Nice one John. I've been asked the same question by a few people and I've got them to use a 500 time to pace the 2k, and I've seen them all a) complete the 2k b) fall in a heap at the end :D Success!

@rowalong 2 года назад

Haha! Not that we enjoy making people fall off the machine....

@xtrainr100 2 месяца назад

Wow, this is perfect! I'm new to rowing at 63. This totally makes sense to crank a 500 to get a ballpark on 2K pacing. I just started using your 8 week 10K program and I need to do this work first to determine my correct 2K pace. Thanks!

@rowalong 2 месяца назад

Amazing. I’m really pleased it helped. One thing. If you’re new, you’ll likely see you improve really quickly. A bit of strength, fitness and technique - and you’ll find your current 2k time will be a lot slower than you can actually do. If this does happen, your best bet is to do another 2k after week 2 or 3. Or - don’t adjust the low intensity rows - but DO go faster if you think you can only the mid and top intensity. Only if you think you’re fit and healthy enough to do so however. 63 isn’t as old as 63 used to be - but for anyone over 21 - it’s worth making sure you’re ok to row safely.

@edladd212 Год назад

My first 2k I just tried to keep a med-high heart rate and sprinted the last 300m. 8m10s and I felt like I had more in the tank at the end. Second time around I had more of a plan and dropped it to 7m45s. I think I'll try your strategy next and see how that feels. Seems like experience is a big factor - knowing when to turn on the jets and when to back off etc

@glynwood9916 2 года назад

Very clear information and something I can definitely use when I attempt my first 2k time trial. Thanks a lot

@rowalong 2 года назад

I'm really pleased it helped. Good luck with the TT - and let me know how close this prediction method works for you.

@glynwood9916 2 года назад

@@rowalong Loved the advice ! Didn't love the time trial... won't be doing that again any time soon. I managed 7m10s - but that's on a waterrower rather than c2 so i think i'll be slower on a c2. The method helped but by about 1400m in i couldn't really focus on my split time I was just praying for it to end.

@vasilidimopoulos1201 3 месяца назад

@@glynwood9916 I’m curious what are you at now on concept 2, 2 years later?

@gregfrance1548 2 года назад

Really helpful, thanks. I’m following your 10k plan, but feel like I should reassess my 2k time (I’ve just been using the last 2k I did rather than a proper time trial) and didn’t know how best to approach it

@rowalong 2 года назад

Really, the most important thing for a 2K if you're just trying to find out what your time is - is to remember not to sprint from the start. Row fast, yes - but not so fast that you need to slow down. Then you can speed up when you know you've got it in you.

@findermanimages 2 года назад

I have just come across this channel after some soul searching (and a few pointers from the FB Concept2 page 😊). I've been rowing for about 18 months with emphasis on slow rate and endurance for ocean rowing - 10k+ @2.10-2.15/500m for almost all my rows. A recent change in circumstances now has me looking at speed and power as a more constructive and progressive training tool. Time for me to try a 2k and take it from there - I really detest the speed work and heavy breathing/sweating!! 😂

@rowalong 2 года назад

Hi Darren. Don't we all! The fast stuff really is just as much mental as it is physical. Not just the main 2000m row, but the training intensity too. The main thing, it that you have to fall in love with the effort. Embrace the Discomfort and really revel in what you're putting yourself through. If you resent it, if you always approach it as "I don't enjoy this" you'll just continue to not enjoy it. And the dangerous part about that, it that it can permeate into all of your rowing, and stop you enjoying doing any of it. Hopefully, if you can use this video as an estimate for your 2K - you can then get into the training and build up that mindset. The 2K Redux plan I have on here is tough - but hopefully it's enjoyable enough that you'll get to the end and not dread doing another 2K!! Any questions or feedback - just get in touch.

@rascott1970 2 года назад

Love the use of “yer ontae plums” 😅

@rowalong 2 года назад

Haha. I wasn't sure if anyone would spot, or understand that!

@chrislooney8682 10 месяцев назад

First 2k was 7 25. Couple weeks later had a 6 52. Im sure i have i mid 6 30s in me

@OdinStan Год назад

I’m new to rowing I’m fast approaching 50 and looking to improve my cardiovascular health and raise my vo2 for longevity, health, well being. Current vo2 being 35 My fastest 2km is 7min 58 (had my max heart rate of 187 during it) But my 500m pb is 1 min 43 I’ve been rowing 3 times per week for last month.

@rowalong Год назад

That’s a healthy goal! Have you spotted the Get Fit by Rowing series I’m running right now? Totally free, as always. Just take a look in the playlists (and the recent video uploads) and you’ll see them (I’m on Row 11 right now).

@OdinStan Год назад

@@rowalong yes I have and some of the harder workouts are a lot more ‘work’ than I’m currently fit for. I’m following a simple 8 week plan I found online from British rowing. I’m on week 3 Once I finish that - I may look to once of your plans

@sandraredmond4812 Год назад

Giving it a go. What do you suggest as a warm up?

@rowalong Год назад

It really depends on what your body needs. I've got a few standalone warmups on this channel, from 4 minutes up to 20 minutes. I do best after the 20 mins, but that's not right for everyone!!

@sandraredmond4812 Год назад

@@rowalong thanks. I will take a look. I tend to do more than the standard 4 min on many of the follow along videos. I aim for at least a 1000 meters or 10 minutes at a slow pace. I will try your longer ones. I like to get some technique work as well as a gentle body wake up. I just did another 2k time trial. Did ok. Not my best but close. I have not rowed that much this fall. I need to get more serious with my workouts to actually improve . I am pretty slow. I am trying to crack a 9 min 2k. I came in just a little over. I know that seems very slow to you. But i am old and not that Strong. I have work to do! Thanks

@touchstar68 Месяц назад

I'm a bit peeved, I don't have the Concept 2, I think my rower isn't calibrated the same. Best I have managed for 2K is 9.27 Stroking at 33p/m

@rowalong Месяц назад

You know, as long as you keep putting in the effort on your machine, that's what matters. In the end, all makes and models are different. It's like saying "I ate this banana in 4 minutes" - you just can't compare it to rowing a 2K on any machine.... So - just aim to go faster on the machine you're using, with a good technique, getting the best workout you can, and it doesn't matter what you row on. Unless you're trying to row on a banana. In which case...

@chrisl1637 2 года назад

John, makes good sense I will give this a trial. I guess there isn't a way to know what spm you "should be" rowing a 2K at? it's obviously not 18, but is it 28 or higher? I'm currently 8:15 seconds and looking to improve on that. I did my last 2K time trial shortly after I completed the 12 days of Christmas series.

@rowalong 2 года назад

The higher the rate, usually the faster you go. But you have to train that into you (which is what the top tier sprint stuff in this plan is for). I do my 2k and 30-32 usually. But right now, because I’m not training for a 2k - if I were to do one it would be between 26 and 28. I hope this helps.

@angelablair9226 Год назад

Does one typically do the 500 meter time trial and the 2000 meter time trial in the same session (back to back)?

@rowalong Год назад

No. Ideally, you'd do the 500m time trail a couple of days before. Maybe do a 10 minute warmup, with a 20 second sprint at 500m pace at the end. Wait a coupe of minutes for your muscles to 'recharge' from that burst, and then hit that 500m HARD! Once you've recovered, add on a 15 minute low rate, low intensity row. Doing a 2K the day day would work, as a 500m is tough, but it's not going to zap you before a 2K - especially if it's a benchmark row. If it was a race, I would suggest a day's break between the two,

@johnboyt2778 2 года назад

As a masters rower I tend to focus more on 1000m. Could one adapt this strategy for 1K tests?

@rowalong 2 года назад

Yes - just add 5 seconds to your 500m. Again - this is VERY VEEEERRRYYYY rough. But it may help at least give you a starting ballpark for that first row.

@virgiliovivacemente5441 10 месяцев назад

For me, the 500m+10s procedure is unattainable. I've never seriously rowed 2000m before. Last week's 500m was 1.26.6 I will try 2000m next week, but I will aim for under 1.45/500m, instead of 1.37, to get under 7 minutes.

@rowalong 2 года назад

This is a ROUGH BALLPARK to give you an idea of how to start. It’s not an exact science.

@DaveNeve Год назад

Hello. I've just watched a video someone told me about at: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-F3n5wiMbyu8.html What struck me was that I've seen guys kill themselves on the rowing machine but these experts seemed to do it with relative ease, although I'm sure they killed themselves too. But how is it humanly possible to do such good times like that? Some of them reached 40 strokes per minute but they didn't look that fast. And I've never seen such a big competition with so many people rowing at the same time.