Coaching the 2k Test

The 2k test is a standard performance metric across the rowing world. While its value is by no means endorsed by all coaches, it is a test likely to be faced by most rowers and so it is worth knowing something of the alternative approaches to getting a good result.

Have a plan

The worst possible approach for individual rowers is simply to get onto the erg and to row as hard and as fast as you can for 2000 metres.  Human physiology evolved to deliver sprint speed over short distances (to escape predators) and slower endurance speed over long distances (for hunting).  Neither of these capabilities is appropriate to the 2k test.  The 2k is in effect a long distance sprint – which is why it can be a painful experience and why a plan is required to execute it effectively.

Warm up first

The 2k test requires that your heart, lungs and muscles are working efficiently from start to finish, so you need to start with your body in an active state as opposed to a resting state. To get your body from ‘resting’ to ‘active’ requires at least 10 minutes of sustained exercise. During these ten minutes, the heart rate accelerates, breathing becomes deeper, blood vessels dilate and muscle temperature rises.  A good warm-up aims to take the body through the transition from resting to active gradually but as quickly as possible.  Proper hydration and food intake the day before your test is also important, but don’t eat in the three hours before the test.

Steady state plan

The simplest type of plan is based on an understanding of the 500m split time you need to deliver in order to achieve your target 2k time.  For example, to achieve a 7 minute 2k time a rower would need to average 1:45/500m.  In simple terms therefore, the rower would get to this split time as soon as possible and stay there for the duration of the test. This would mean that for the first part of the test the rower is working below maximum effort, while for the latter part of the test he or she would be working at or near maximum effort.  This is difficult for inexperienced rowers who find it hard to judge their endurance and test to over-exert themselves in the first half of the test and struggle to maintain performance during the second half.  Experienced rowers who have never used anything other than a steady state plan should at least experiment occasionally with variable state plans in pursuit of their optimum 2k performance.

Variable state plans

These plans attempt to shape the rowers performance so as to deliver different levels of performance during the 2k test which result in the best possible overall time.  The variable plan which I teach divides the 2k distance into 4 x 500m pieces at constant rate.  The first 500m piece is rowed at firm pressure, the second at light pressure,  then at increasing pressure during the third and fourth 500m pieces.  As with the steady state plan, there tends to be a temptation for inexperienced athletes to ‘overdo’ the second 500m sector. However, if this can be avoided, the second sector will take longest and provides recovery time during the test which allows the rower to deliver a much faster third and fourth sector and (ideally) a faster overall time than with a steady state plan.  I have seen rowers take over ten seconds off their 2k time by changing from a steady state to a variable state plan.


Whichever plan you use, performance will improve with practice.  For too many rowers the 2k test is an occasional trial of strength, unrelated to their other training, which they have to survive during winter training. The truth is that the 2k is like any other activity, it can be trained for and with practice, performance will improve.

Coaching use of the 2k

There is absolutely no reason why high-rate 2k pieces should not be a regular part of the training plan.  By building rowers’ familiarity with the exercise, it can be made less intimidating and a more accurate measure of performance.  The 2K test is most useful as a regular, routine component of the training cycle, as familiar to every rower as weight training or gym work.  Rather than making the 2k test into a twice-yearly initiation rite, make it a routine exercise to be practiced like any other.