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2k Row Predictor Training online rowing coach training plan

2k row predictor training is an integral part of any training plan.

The 2000m ergometer test is the benchmark in the rowing world. For example, an athlete’s 2k time is an essential metric for college recruitment. 

However, it’s not a personal training philosophy that an athlete has to do one of these tests every week. It may not be appropriate to the goal for a particular period of training and various other reasons.

A common question that I receive from folks is if there are workouts/training sessions that they could do to help predict their ideal pacing for a 2k could be without actually completing a 2k test.

I asked a few coaching colleagues what their favorite training sessions were and received a few suggestions. Accordingly, here is a list of five training sessions to help estimate or predict your 2k 500m split.

Try to pace yourself and maximize your pace for the entire training session. As a result, work as hard as you can to get the best splits for each type of training session.

2k Row Predictor Training

1. 4 x 5 minutes (max effort) with 9 minutes rest = 5 seconds slower than your best 2k 500m split (estimated). – Coach Ted Reiderburg (and myself)

2. 5 x 3 min with 3:30 rest. Goal 2k split on the 1st two, max effort after that. Avg split = 2k split +/- 0.2 seconds per 500. – Coach Bryan Tylander

3. 8 x 500 sub 2 of 2k pace. Equal rest. Ideally done with a partner. Brutal but such a confidence builder. You have to really fight for it mentally and physically. – Coach Kerry Hassall

4. 1k rate cap 24 is a good indicator of 2k potential. Great for newer rowers or those coming back from injury. – Coach Kerry Hassall

5. 4 x 1k on 12 minute centers. Larry Gluckman swears that this is a foolproof 2k predictor*: your average split over the whole workout will be within less than a second off your 2k pace – Coach Troy Howell

*your 2k should be within 1 split of your average provided you don’t do something like row the first one flat out and fail to do comparably well on the next three.

(see notes below for more content from Coach Howell and the Craftsbury Sculling Center)

6. 12 x 500m with 3 minutes rest was also suggested by a John Wojtkiewicz who also said that they saw that the training session also closely mirrored the pacing of athletes on a 2k. So if intervals 7,8,9 were slower than the rest, it correlated to a slower 1000m to 1500m on their 2k. 

I hope that above proves useful to you. If you have any others that you think work well, drop me a line and we can discuss adding them to this list.

Let me know if you have any other questions that you would like to see answered on my blog.

Until next time!

For more information on my bespoke training programs, click here.

Notes: You can visit Troy Howell’s blog here

The Craftsbury Sculling Webinar YouTube playlist can be found here


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