2K Test Strategy

“I can’t wait for 2K test day!” said no one ever.

This test piece is one that can make even the most experienced rower dread the workout that day.

So, if you are one of those people who avoid the gym when you see that a 2000m piece is posted as the workout, you are not alone.

I’m here to give you a winning strategy to get a PR the next time you do a 2K. After 4 years of rowing, this is the best way that I’ve found to be able to attack this workout.

Everyone’s strategy can be a little different. What works for me might not work the best for you. So please feel free to take this strategy and use it to your strengths.

If you’ve never done a 2K before, scroll to the bottom of this post for some help.

Before you even start, set up your rowing machine for a 2000m piece. If you don’t know how to do that, you can refer to my blog post here for how to set up rowing workouts.

I’ll be referring to your goal split throughout this explanation. Your goal split is the average pace per 500m that you want to hit at the end of your 2k. For example, if you wanted to break 8:00 for a 2k, you want to shoot for a 1:59 /500m pace on the screen.

FIRST 500 METERS

On the start, you will want to get the flywheel moving quickly. Take 2 half strokes, a stroke to lengthen out, and then 5 strokes as hard as you can to get that split down. Your stroke rate can be above 30 s/m. If you don’t know where to find this number on the rowing machine monitor, refer here. For 5 strokes you won’t tire yourself out enough to do any damage.

The next couple of strokes can be critical. You cannot keep that all out pace without eventually hitting a wall and feeling like you can’t pull anymore. Over the next 5 strokes, slowly work your pace to one split under your goal pace. You do this by lowering your stroke rate. This means slowing down your recovery phase but keeping your drive phase strong. The wheel will feel a little heavier as you slow down, that’s expected.  I suggest being at a 26-stroke rate (s/m) at this point and for the majority of the 2k.

I suggest 26 s/m because it’s a good number for most people based on their endurance levels. If you row year-round you can build up to holding a 28 s/m but this can’t be expected for your everyday gym goer.

You should be at this goal pace by the time you’ve gone 150 meters. If you go any longer you will only increase your chances of burning out. Be patient. It WILL feel easy. It will be worth it.

Keep holding one split under your goal for the remainder of the first 500. Try not to be two splits under. If you are at your goal pace for some strokes that is OK.

SECOND 500M

You will still feel pretty good at the beginning of your second 500 meters. Your average split will be creeping up after your fast start to approach your goal pace. THIS IS OK. Keep pulling one split under your goal pace.

Watch the average creep up. It WILL do this and it’s still OK. If you are still one split under your goal it will only creep up to that number. Stay one split under your goal. If you have some more splits at your goal pace you will still be OK. Be as consistent as you can.

THIRD 500M

This, my friends, is the part of the race you need to mentally prepare for the most. You are halfway done, but still halfway to go. If you can master the third 500, no one can stop you.

The reason I suggested being one split under for the first half is to give you a little breathing room here. You will have built your average to be faster than your goal, so you can have some forgiveness here if you pull any splits above your goal.

If you start to pull splits above your goal, IT’S OK. You’ve built up a lot of good splits up until this point. But you can’t stay there. Work it back down to pull your goal pace again.

This is also where you want to really watch your average split. If it is creeping up above your goal you need to be diligent at staying at your goal pace. If your average is still under by a full split, you have some breathing room if you happen to pull slower than your goal pace for a couple of strokes.

Other than that, hold on for dear life.

LAST 500M

The first 250 of the last 500 is like the third 500. Hang onto that goal split and stay as dedicated as possible to that number.

Once you get to 300 meters left, increase your stroke rate by 2. That will bring most people to 28 s/m. You should see your split drop some if you keep up the power. You may feel your power weaken because you’re tired. The higher stroke rate will help you still get your goal pace, but try to be faster.

With 200 meters left, bump up that stroke rate 2 more. You have less than a minute left! You got this!

With 100 meters left, let it all out! Leave nothing behind! Drive those legs as fast as you can and pull your heart out. Get that split down as far as you can!

KEEP PULLING UNTIL THE METERS SAY ZERO! I’ve seen too many people have a weak pull on their last stroke only for it to bump up their average more than they thought it would.

You’re done! I hope this strategy got you a PR (personal record)!

EXAMPLE NUMBERS

To people who like to see numbers, here is an example of splits I would suggest for someone wanting to break 8:00 on a 2K. This person needs an average split of 1:59.9.

First 500 – Starting strokes and by 150 meters hold 1:59 (machine reads 1:59 as 1:59.0).

Second 500 – Pull 1:59 as often as you can. Try to limit pulling 2:00.

Third 500 – Still go for 1:59, but 2:00 and even a couple 2:01s will be OK. Watch your average to know where you need to be.

Last 500 – If your average is close to 1:59.9, start upping your stroke rate at 300 meters to go as I said above. If you’re closer to 1:59.0 and feel like death, you can wait until 150 meters left to sprint.

NEVER DONE A 2K?

If you’ve never done a 2K before, never fear! I still have advice for you.

Your first 2K will be a learning experience and you will want to use it as a starting point. Pick a split that you know will be challenging, but you think you can hold. If you normally do WODs, row some strokes at the calories you’re used to, and quickly switch the units after a couple of hard strokes to see what that equates to in /500m pace.

Use that as your goal pace and see how that goes. If you have some left in the tank, really go for that sprint at the end. Then keep track of your average split to use as your goal pace to beat next time.

How did this strategy work for you? Let me know in the comments! I would love to hear how it did or didn’t work for you.