2 k Row Test
The benchmark piece. All out from a standing start.
Ergs
≈ 26 min
3 exercises
Coach's note
Warm up properly, then go. Retest every 6-8 weeks, not every week.
The session
- 1
Zone 2 Row
2000 m · 10 min
Steady aerobic rowing.
- 2
Rowing
2000 m · 7 min
1000m row. Legs-back-arms, target a repeatable split.
- 3
Zone 2 Row
1000 m · 6 min
Steady aerobic rowing.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start 2 k Row Test as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore Ergs workouts
- Threshold 500sSix 500s a few seconds off 2 k pace, 90 seconds rest.
- Calorie Pyramid10, 20, 30, 40, 30, 20, 10 calories with a minute between.
- SkiErg 200sFive 200 m efforts with 90 seconds rest.
- Multi-Erg 10 k5 k on the rower, 5 k on the SkiErg, back to back.
- Bike Zone 2Forty minutes easy — the knee-friendly engine session.