A 2k test pits you against the clock. Alone on the erg you don’t have your boatmates for companionship or motivation. It’s up to you to get the fan moving, to execute your strategy and hit your pace for success.
Every rower has had the experience of flying and dying. You jump out of the gate fast and your adrenaline has you thinking things feel great. Depending on your fitness, somewhere along the way your legs start to burn and you’re not sure you’ve got control of your breathing. You start to doubt you can maintain your pace. Your split starts to slip so your bring your rating up. You finish gasping, eyes as big as saucers.
A recent analysis of 2k pacing strategies for the winners of some men’s age category races at the 2015 British Rowing Indoor Championships shows that rowers prefer a fast start and finish, with a dip of two to three seconds mid-race. (Check out this eye-opening pacing chart from britishrowing.org)
No matter your plan of attack, having benchmarks to hit throughout the piece can be extremely helpful. The table below shows steady pacing across a 2k, so use it as a rough guide for your target time and average 500m split.
Curious about 2k world records? Concept2 keeps a running tally here.
| 100 | 250 | 500 | 750 | 1000 | 1250 | 1500 | 1750 | 2000 | Avg. Split |
|---|---|---|---|---|---|---|---|---|---|
| 00:17.0 | 00:42.5 | 01:25.0 | 02:07.5 | 02:50.0 | 03:32.5 | 04:15.0 | 04:57.5 | 05:40.0 | 01:25.0 |
| 00:17.1 | 00:42.8 | 01:25.5 | 02:08.3 | 02:51.0 | 03:34.0 | 04:16.5 | 04:59.6 | 05:42.0 | 01:25.5 |
| 00:17.2 | 00:43.0 | 01:26.0 | 02:09.0 | 02:52.0 | 03:35.0 | 04:18.0 | 05:01.0 | 05:44.0 | 01:26.0 |
| 00:17.3 | 00:43.3 | 01:26.5 | 02:09.8 | 02:53.0 | 03:36.3 | 04:19.5 | 05:02.8 | 05:46.0 | 01:26.5 |
| 00:17.4 | 00:43.5 | 01:27.0 | 02:10.5 | 02:54.0 | 03:37.5 | 04:21.0 | 05:04.5 | 05:48.0 | 01:27.0 |
| 00:17.5 | 00:43.7 | 01:27.5 | 02:11.2 | 02:55.0 | 03:38.7 | 04:22.5 | 05:06.2 | 05:50.0 | 01:27.5 |
| 00:17.6 | 00:44.0 | 01:28.0 | 02:12.0 | 02:56.0 | 03:40.0 | 04:24.0 | 05:08.0 | 05:52.0 | 01:28.0 |
| 00:17.7 | 00:44.2 | 01:28.5 | 02:12.7 | 02:57.0 | 03:41.2 | 04:25.5 | 05:09.7 | 05:54.0 | 01:28.5 |
| 00:17.8 | 00:44.5 | 01:29.0 | 02:13.5 | 02:58.0 | 03:42.5 | 04:27.0 | 05:11.5 | 05:56.0 | 01:29.0 |
| 00:17.9 | 00:44.8 | 01:29.5 | 02:14.3 | 02:59.0 | 03:43.8 | 04:28.5 | 05:13.3 | 05:58.0 | 01:29.5 |
| 00:18.0 | 00:45.0 | 01:30.0 | 02:15.0 | 03:00.0 | 03:45.0 | 04:30.0 | 05:15.0 | 06:00.0 | 01:30.0 |
| 00:18.1 | 00:45.3 | 01:30.5 | 02:15.8 | 03:01.0 | 03:46.3 | 04:31.5 | 05:16.8 | 06:02.0 | 01:30.5 |
| 00:18.2 | 00:45.5 | 01:31.0 | 02:16.5 | 03:02.0 | 03:47.5 | 04:33.0 | 05:18.5 | 06:04.0 | 01:31.0 |
| 00:18.3 | 00:45.8 | 01:31.5 | 02:17.3 | 03:03.0 | 03:48.8 | 04:34.5 | 05:20.3 | 06:06.0 | 01:31.5 |
| 00:18.4 | 00:46.0 | 01:32.0 | 02:18.0 | 03:04.0 | 03:50.0 | 04:36.0 | 05:22.0 | 06:08.0 | 01:32.0 |
| 00:18.5 | 00:46.3 | 01:32.5 | 02:18.8 | 03:05.0 | 03:51.3 | 04:37.5 | 05:23.8 | 06:10.0 | 01:32.5 |
| 00:18.6 | 00:46.5 | 01:33.0 | 02:19.5 | 03:06.0 | 03:52.5 | 04:39.0 | 05:25.5 | 06:12.0 | 01:33.0 |
| 00:18.7 | 00:46.8 | 01:33.5 | 02:20.3 | 03:07.0 | 03:53.8 | 04:40.5 | 05:27.3 | 06:14.0 | 01:33.5 |
| 00:18.8 | 00:47.0 | 01:34.0 | 02:21.0 | 03:08.0 | 03:55.0 | 04:42.0 | 05:29.0 | 06:16.0 | 01:34.0 |
| 00:18.9 | 00:47.3 | 01:34.5 | 02:21.8 | 03:09.0 | 03:56.3 | 04:43.5 | 05:30.8 | 06:18.0 | 01:34.5 |
| 00:19.0 | 00:47.5 | 01:35.0 | 02:22.5 | 03:10.0 | 03:57.5 | 04:45.0 | 05:32.5 | 06:20.0 | 01:35.0 |
| 00:19.1 | 00:47.8 | 01:35.5 | 02:23.3 | 03:11.0 | 03:58.8 | 04:46.5 | 05:34.3 | 06:22.0 | 01:35.5 |
| 00:19.2 | 00:48.0 | 01:36.0 | 02:24.0 | 03:12.0 | 04:00.0 | 04:48.0 | 05:36.0 | 06:24.0 | 01:36.0 |
| 00:19.3 | 00:48.3 | 01:36.5 | 02:24.8 | 03:13.0 | 04:01.3 | 04:49.5 | 05:37.8 | 06:26.0 | 01:36.5 |
| 00:19.4 | 00:48.5 | 01:37.0 | 02:25.5 | 03:14.0 | 04:02.5 | 04:51.0 | 05:39.5 | 06:28.0 | 01:37.0 |
| 00:19.5 | 00:48.8 | 01:37.5 | 02:26.3 | 03:15.0 | 04:03.8 | 04:52.5 | 05:41.3 | 06:30.0 | 01:37.5 |
| 00:19.6 | 00:49.0 | 01:38.0 | 02:27.0 | 03:16.0 | 04:05.0 | 04:54.0 | 05:43.0 | 06:32.0 | 01:38.0 |
| 00:19.7 | 00:49.3 | 01:38.5 | 02:27.8 | 03:17.0 | 04:06.3 | 04:55.5 | 05:44.8 | 06:34.0 | 01:38.5 |
| 00:19.8 | 00:49.5 | 01:39.0 | 02:28.5 | 03:18.0 | 04:07.5 | 04:57.0 | 05:46.5 | 06:36.0 | 01:39.0 |
| 00:19.9 | 00:49.8 | 01:39.5 | 02:29.3 | 03:19.0 | 04:08.8 | 04:58.5 | 05:48.3 | 06:38.0 | 01:39.5 |
| 00:20.0 | 00:50.0 | 01:40.0 | 02:30.0 | 03:20.0 | 04:10.0 | 05:00.0 | 05:50.0 | 06:40.0 | 01:40.0 |
| 00:20.1 | 00:50.3 | 01:40.5 | 02:30.8 | 03:21.0 | 04:11.3 | 05:01.5 | 05:51.8 | 06:42.0 | 01:40.5 |
| 00:20.2 | 00:50.5 | 01:41.0 | 02:31.5 | 03:22.0 | 04:12.5 | 05:03.0 | 05:53.5 | 06:44.0 | 01:41.0 |
| 00:20.3 | 00:50.8 | 01:41.5 | 02:32.3 | 03:23.0 | 04:13.8 | 05:04.5 | 05:55.3 | 06:46.0 | 01:41.5 |
| 00:20.4 | 00:51.0 | 01:42.0 | 02:33.0 | 03:24.0 | 04:15.0 | 05:06.0 | 05:57.0 | 06:48.0 | 01:42.0 |
| 00:20.5 | 00:51.3 | 01:42.5 | 02:33.8 | 03:25.0 | 04:16.3 | 05:07.5 | 05:58.8 | 06:50.0 | 01:42.5 |
| 00:20.6 | 00:51.5 | 01:43.0 | 02:34.5 | 03:26.0 | 04:17.5 | 05:09.0 | 06:00.5 | 06:52.0 | 01:43.0 |
| 00:20.7 | 00:51.8 | 01:43.5 | 02:35.3 | 03:27.0 | 04:18.8 | 05:10.5 | 06:02.3 | 06:54.0 | 01:43.5 |
| 00:20.8 | 00:52.0 | 01:44.0 | 02:36.0 | 03:28.0 | 04:20.0 | 05:12.0 | 06:04.0 | 06:56.0 | 01:44.0 |
| 00:20.9 | 00:52.3 | 01:44.5 | 02:36.8 | 03:29.0 | 04:21.3 | 05:13.5 | 06:05.8 | 06:58.0 | 01:44.5 |
| 00:21.0 | 00:52.5 | 01:45.0 | 02:37.5 | 03:30.0 | 04:22.5 | 05:15.0 | 06:07.5 | 07:00.0 | 01:45.0 |
| 00:21.1 | 00:52.8 | 01:45.5 | 02:38.3 | 03:31.0 | 04:23.8 | 05:16.5 | 06:09.3 | 07:02.0 | 01:45.5 |
| 00:21.2 | 00:53.0 | 01:46.0 | 02:39.0 | 03:32.0 | 04:25.0 | 05:18.0 | 06:11.0 | 07:04.0 | 01:46.0 |
| 00:21.3 | 00:53.3 | 01:46.5 | 02:39.8 | 03:33.0 | 04:26.3 | 05:19.5 | 06:12.8 | 07:06.0 | 01:46.5 |
| 00:21.4 | 00:53.5 | 01:47.0 | 02:40.5 | 03:34.0 | 04:27.5 | 05:21.0 | 06:14.5 | 07:08.0 | 01:47.0 |
| 00:21.5 | 00:53.8 | 01:47.5 | 02:41.3 | 03:35.0 | 04:28.8 | 05:22.5 | 06:16.3 | 07:10.0 | 01:47.5 |
| 00:21.6 | 00:54.0 | 01:48.0 | 02:42.0 | 03:36.0 | 04:30.0 | 05:24.0 | 06:18.0 | 07:12.0 | 01:48.0 |
| 00:21.7 | 00:54.3 | 01:48.5 | 02:42.8 | 03:37.0 | 04:31.3 | 05:25.5 | 06:19.8 | 07:14.0 | 01:48.5 |
| 00:21.8 | 00:54.5 | 01:49.0 | 02:43.5 | 03:38.0 | 04:32.5 | 05:27.0 | 06:21.5 | 07:16.0 | 01:49.0 |
| 00:21.9 | 00:54.8 | 01:49.5 | 02:44.3 | 03:39.0 | 04:33.8 | 05:28.5 | 06:23.3 | 07:18.0 | 01:49.5 |
| 00:22.0 | 00:55.0 | 01:50.0 | 02:45.0 | 03:40.0 | 04:35.0 | 05:30.0 | 06:25.0 | 07:20.0 | 01:50.0 |
| 00:22.1 | 00:55.3 | 01:50.5 | 02:45.8 | 03:41.0 | 04:36.3 | 05:31.5 | 06:26.8 | 07:22.0 | 01:50.5 |
| 00:22.2 | 00:55.5 | 01:51.0 | 02:46.5 | 03:42.0 | 04:37.5 | 05:33.0 | 06:28.5 | 07:24.0 | 01:51.0 |
| 00:22.3 | 00:55.8 | 01:51.5 | 02:47.3 | 03:43.0 | 04:38.8 | 05:34.5 | 06:30.3 | 07:26.0 | 01:51.5 |
| 00:22.4 | 00:56.0 | 01:52.0 | 02:48.0 | 03:44.0 | 04:40.0 | 05:36.0 | 06:32.0 | 07:28.0 | 01:52.0 |
| 00:22.5 | 00:56.3 | 01:52.5 | 02:48.8 | 03:45.0 | 04:41.3 | 05:37.5 | 06:33.8 | 07:30.0 | 01:52.5 |
| 00:22.6 | 00:56.5 | 01:53.0 | 02:49.5 | 03:46.0 | 04:42.5 | 05:39.0 | 06:35.5 | 07:32.0 | 01:53.0 |
| 00:22.7 | 00:56.8 | 01:53.5 | 02:50.3 | 03:47.0 | 04:43.8 | 05:40.5 | 06:37.3 | 07:34.0 | 01:53.5 |
| 00:22.8 | 00:57.0 | 01:54.0 | 02:51.0 | 03:48.0 | 04:45.0 | 05:42.0 | 06:39.0 | 07:36.0 | 01:54.0 |
| 00:22.9 | 00:57.3 | 01:54.5 | 02:51.8 | 03:49.0 | 04:46.3 | 05:43.5 | 06:40.8 | 07:38.0 | 01:54.5 |
| 00:23.0 | 00:57.5 | 01:55.0 | 02:52.5 | 03:50.0 | 04:47.5 | 05:45.0 | 06:42.5 | 07:40.0 | 01:55.0 |
| 00:23.1 | 00:57.8 | 01:55.5 | 02:53.3 | 03:51.0 | 04:48.8 | 05:46.5 | 06:44.3 | 07:42.0 | 01:55.5 |
| 00:23.2 | 00:58.0 | 01:56.0 | 02:54.0 | 03:52.0 | 04:50.0 | 05:48.0 | 06:46.0 | 07:44.0 | 01:56.0 |
| 00:23.3 | 00:58.3 | 01:56.5 | 02:54.8 | 03:53.0 | 04:51.3 | 05:49.5 | 06:47.8 | 07:46.0 | 01:56.5 |
| 00:23.4 | 00:58.5 | 01:57.0 | 02:55.5 | 03:54.0 | 04:52.5 | 05:51.0 | 06:49.5 | 07:48.0 | 01:57.0 |
| 00:23.5 | 00:58.8 | 01:57.5 | 02:56.3 | 03:55.0 | 04:53.8 | 05:52.5 | 06:51.3 | 07:50.0 | 01:57.5 |
| 00:23.6 | 00:59.0 | 01:58.0 | 02:57.0 | 03:56.0 | 04:55.0 | 05:54.0 | 06:53.0 | 07:52.0 | 01:58.0 |
| 00:23.7 | 00:59.3 | 01:58.5 | 02:57.8 | 03:57.0 | 04:56.3 | 05:55.5 | 06:54.8 | 07:54.0 | 01:58.5 |
| 00:23.8 | 00:59.5 | 01:59.0 | 02:58.5 | 03:58.0 | 04:57.5 | 05:57.0 | 06:56.5 | 07:56.0 | 01:59.0 |
| 00:23.9 | 00:59.8 | 01:59.5 | 02:59.3 | 03:59.0 | 04:58.8 | 05:58.5 | 06:58.3 | 07:58.0 | 01:59.5 |
| 00:24.0 | 01:00.0 | 02:00.0 | 03:00.0 | 04:00.0 | 05:00.0 | 06:00.0 | 07:00.0 | 08:00.0 | 02:00.0 |
| 00:24.1 | 01:00.3 | 02:00.5 | 03:00.8 | 04:01.0 | 05:01.3 | 06:01.5 | 07:01.8 | 08:02.0 | 02:00.5 |
| 00:24.2 | 01:00.5 | 02:01.0 | 03:01.5 | 04:02.0 | 05:02.5 | 06:03.0 | 07:03.5 | 08:04.0 | 02:01.0 |
| 00:24.3 | 01:00.8 | 02:01.5 | 03:02.3 | 04:03.0 | 05:03.8 | 06:04.5 | 07:05.3 | 08:06.0 | 02:01.5 |
| 00:24.4 | 01:01.0 | 02:02.0 | 03:03.0 | 04:04.0 | 05:05.0 | 06:06.0 | 07:07.0 | 08:08.0 | 02:02.0 |
| 00:24.5 | 01:01.3 | 02:02.5 | 03:03.8 | 04:05.0 | 05:06.3 | 06:07.5 | 07:08.8 | 08:10.0 | 02:02.5 |
| 00:24.6 | 01:01.5 | 02:03.0 | 03:04.5 | 04:06.0 | 05:07.5 | 06:09.0 | 07:10.5 | 08:12.0 | 02:03.0 |
| 00:24.7 | 01:01.8 | 02:03.5 | 03:05.3 | 04:07.0 | 05:08.8 | 06:10.5 | 07:12.3 | 08:14.0 | 02:03.5 |
| 00:24.8 | 01:02.0 | 02:04.0 | 03:06.0 | 04:08.0 | 05:10.0 | 06:12.0 | 07:14.0 | 08:16.0 | 02:04.0 |
| 00:24.9 | 01:02.3 | 02:04.5 | 03:06.8 | 04:09.0 | 05:11.3 | 06:13.5 | 07:15.8 | 08:18.0 | 02:04.5 |
| 00:25.0 | 01:02.5 | 02:05.0 | 03:07.5 | 04:10.0 | 05:12.5 | 06:15.0 | 07:17.5 | 08:20.0 | 02:05.0 |
| 00:25.1 | 01:02.8 | 02:05.5 | 03:08.3 | 04:11.0 | 05:13.8 | 06:16.5 | 07:19.3 | 08:22.0 | 02:05.5 |
| 00:25.2 | 01:03.0 | 02:06.0 | 03:09.0 | 04:12.0 | 05:15.0 | 06:18.0 | 07:21.0 | 08:24.0 | 02:06.0 |
| 00:25.3 | 01:03.3 | 02:06.5 | 03:09.8 | 04:13.0 | 05:16.3 | 06:19.5 | 07:22.8 | 08:26.0 | 02:06.5 |
| 00:25.4 | 01:03.5 | 02:07.0 | 03:10.5 | 04:14.0 | 05:17.5 | 06:21.0 | 07:24.5 | 08:28.0 | 02:07.0 |
| 00:25.5 | 01:03.8 | 02:07.5 | 03:11.3 | 04:15.0 | 05:18.8 | 06:22.5 | 07:26.3 | 08:30.0 | 02:07.5 |
| 00:25.6 | 01:04.0 | 02:08.0 | 03:12.0 | 04:16.0 | 05:20.0 | 06:24.0 | 07:28.0 | 08:32.0 | 02:08.0 |
| 00:25.7 | 01:04.3 | 02:08.5 | 03:12.8 | 04:17.0 | 05:21.3 | 06:25.5 | 07:29.8 | 08:34.0 | 02:08.5 |
| 00:25.8 | 01:04.5 | 02:09.0 | 03:13.5 | 04:18.0 | 05:22.5 | 06:27.0 | 07:31.5 | 08:36.0 | 02:09.0 |
| 00:25.9 | 01:04.8 | 02:09.5 | 03:14.3 | 04:19.0 | 05:23.8 | 06:28.5 | 07:33.3 | 08:38.0 | 02:09.5 |
| 00:26.0 | 01:05.0 | 02:10.0 | 03:15.0 | 04:20.0 | 05:25.0 | 06:30.0 | 07:35.0 | 08:40.0 | 02:10.0 |
| 00:26.1 | 01:05.3 | 02:10.5 | 03:15.8 | 04:21.0 | 05:26.3 | 06:31.5 | 07:36.8 | 08:42.0 | 02:10.5 |
| 00:26.2 | 01:05.5 | 02:11.0 | 03:16.5 | 04:22.0 | 05:27.5 | 06:33.0 | 07:38.5 | 08:44.0 | 02:11.0 |
| 00:26.3 | 01:05.8 | 02:11.5 | 03:17.3 | 04:23.0 | 05:28.8 | 06:34.5 | 07:40.3 | 08:46.0 | 02:11.5 |
| 00:26.4 | 01:06.0 | 02:12.0 | 03:18.0 | 04:24.0 | 05:30.0 | 06:36.0 | 07:42.0 | 08:48.0 | 02:12.0 |
| 00:26.5 | 01:06.3 | 02:12.5 | 03:18.8 | 04:25.0 | 05:31.3 | 06:37.5 | 07:43.8 | 08:50.0 | 02:12.5 |
| 00:26.6 | 01:06.5 | 02:13.0 | 03:19.5 | 04:26.0 | 05:32.5 | 06:39.0 | 07:45.5 | 08:52.0 | 02:13.0 |
| 00:26.7 | 01:06.8 | 02:13.5 | 03:20.3 | 04:27.0 | 05:33.8 | 06:40.5 | 07:47.3 | 08:54.0 | 02:13.5 |
| 00:26.8 | 01:07.0 | 02:14.0 | 03:21.0 | 04:28.0 | 05:35.0 | 06:42.0 | 07:49.0 | 08:56.0 | 02:14.0 |
| 00:26.9 | 01:07.3 | 02:14.5 | 03:21.8 | 04:29.0 | 05:36.3 | 06:43.5 | 07:50.8 | 08:58.0 | 02:14.5 |
| 00:27.0 | 01:07.5 | 02:15.0 | 03:22.5 | 04:30.0 | 05:37.5 | 06:45.0 | 07:52.5 | 09:00.0 | 02:15.0 |
