5 min easy warm-up row, then a maximal-effort 2000m, self-paced — record the time in seconds and compare only to your own prior tests.
How to do it
- Setup
- Rowing ergometer, monitor set to a 2000m countdown. 5 minutes of easy, conversational-pace rowing beforehand to warm up.
- Execution
- Row 2000m at a genuinely maximal, self-paced effort — even split or a slight negative split, your choice. Record the total time to complete 2000m, in seconds. Follow with 3-5 minutes of easy cool-down rowing.
- Common error
- Starting too fast and fading hard in the last 500m, which makes the time worse than a well-paced effort and makes week-to-week comparison noisy. Pace it like the test it is, not a fun sprint.
- Feel
- Genuinely hard — legs and lungs both maxed out by the final 250m. This is a rare, gated effort, not a weekly training stimulus, treated with the same respect as the programme's gated strength retests. Track your own time trend, never a population benchmark.
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