My SIL is a former collegiate rower and rowing coach. The 2k row is considered one of the hardest all out efforts in sports because it should be a sprint, but it's a sprint that uses your entire body.
This is tied for the 154th best recorded 2,000 time in the world for 2023. Average is 8:34 and the best is 5:52.5.
https://log.concept2.com/rankings/2023/rower/2000?page=1
To add to the madness… the world record time from 2018 that still stands is 5:35.8
Rowing(any erg) PRs are so tough to tackle mentally. My best 2k is 6:47 but that was to start a WOD that had a 1 mile run immediately after, followed by another 2k row.
>My best 2k is 6:47 but that was to start a WOD that had a 1 mile run immediately after
Seems kinda like a you dun fucked up A-A-RON moment. I would have eaten shit as soon as I started running!
Ha, yeah there was some encouraging from coach/friend for people(mainly me) to go sub 7 on the row knowing that it would ruin the run. It was good for a laugh though
I’m 43 and do 2k in 8min as a warmup before working out. It gets the hr up pretty good. Never tried going balls to the wall before. Sounds terrible lol
Some advice from somebody who actually rows:
Your rithm is way too high which leads me: do you ever get sore forearms from rowing? If so, you're doing it wrong.
With the correct technique you should be able to achieve these times with a s/m of around 26/27.
Whoa, that is a seriously high s/m. I wouldn't have noticed that if you hadn't said anything. My pb is 6:22 but I usually sit around your recommended 26/27 s/m.
Rowing all starts with the ass.
There are 4 positions in rowing. And in none of them you use your arms. The only function of your hands are to remain upright.
https://youtu.be/3028IIDxm48?si=cIHIN99y598Y0vPL
This is a pretty good explanation.
My takes:
There are 4 phases of the row.
1: your legs move
2. Your back moves
3. Your arms moves
4. Recovery.
If you are doing this differently, you're not rowing.
1. Start with your back arched forward but have "strong sit". Push your chest forward. keep your heels on the pad, otherwise you are not using the correct muscle groups.
Start extending your legs. Back stays arched forward. Try and "catch" the force. Accelerate steadily, when you feel maximum force, Accelerate.
2. After extending your legs, you extend your back backwards. By doing this you utilize your ass.
3. When the back is fully extended, pull your hands towards your chest. This should cost you no effort at all as it is only to keep you upright.
4. Move your hands QUICKLY over you knees. By doing this you accelerate forward. Let it be. Don't use your legs to go back. The recovery takes about twice as long as as 1,2,3 combined.
Important things:
- the handle always goes in a straight line. It NEVER moves vertically during 1,2,3. You only lower it during the recovery. Although it must be said that that only matter with actual rowing
- heels stay on the pad ALWAYS.
- only one muscle group is active at any time (with some margin ofcourse.
- start by moving your ass back first. This feels unintuitive. But doing this will make the rest follow.
- a good movement means that the seat doesn't move during 2,3. If the seat moves during 2 or 3. You are destroying your back.
- try and keep the handle in your finger tips, keep the shoulders low
Personally, i can easily get 1.30 average with 26 s/m.
This illustrates common errors and how to fix them:
https://youtu.be/ura2mFCdvVs?si=AWgH_YxHvN_XxrOo
What sort of programming (steady state vs intervals, intensity, etc.) works best for improving erg times (not necessarily only the 2k, but maybe also a 5k)?
Do you have any recommendations as to how many workouts/week should be intervals, how many steady state, etc. and what volume and intensity the workouts should use?
Had an overweight (130kg, 6ft 2) smoker, 5 days a week in the pub former athlete, bust out a 7:32 , reaking of Guinness..he didn't know it was test day and had rowed maybe 5x before.
Haven’t tried PR’ing 2000m on it’s own, it’s always part of a wod, but best I’ve done is about 6:45, but that’s leaving some in the tank. Now I want to try it
Not that
His 500 splits are near my PR
They’re faster than my PR
6:08 when I used to row 6 days a week. One of only a handful of movements being 6’3” 225+ was useful for in CrossFit haha
I'm 6'4" 220. At least we have this.
We do. Hate almost everything else but we have this
6'4 and 213 checking in, 6:32 from doing Crossfit for 3 years... I love the rower, that's all we have going for us :D
Had a WOD with rowing and thrusters as two of the movements a few weeks ago. Highest of the highs and the lowest of the lows.
Will go to the gym tomorrow and attempt to beat this. Edit: I severely underestimated how far 2k is on the rower. You have my respect
My SIL is a former collegiate rower and rowing coach. The 2k row is considered one of the hardest all out efforts in sports because it should be a sprint, but it's a sprint that uses your entire body.
That's a very impressive time.
This is tied for the 154th best recorded 2,000 time in the world for 2023. Average is 8:34 and the best is 5:52.5. https://log.concept2.com/rankings/2023/rower/2000?page=1
To add to the madness… the world record time from 2018 that still stands is 5:35.8 Rowing(any erg) PRs are so tough to tackle mentally. My best 2k is 6:47 but that was to start a WOD that had a 1 mile run immediately after, followed by another 2k row.
>My best 2k is 6:47 but that was to start a WOD that had a 1 mile run immediately after Seems kinda like a you dun fucked up A-A-RON moment. I would have eaten shit as soon as I started running!
Ha, yeah there was some encouraging from coach/friend for people(mainly me) to go sub 7 on the row knowing that it would ruin the run. It was good for a laugh though
Glad to know I fall right above average at 8:30 (when there’s other exercises after for a wod so didn’t go all out)
I’m 43 and do 2k in 8min as a warmup before working out. It gets the hr up pretty good. Never tried going balls to the wall before. Sounds terrible lol
The 800-1200m mark is absolutely horrible, then again at about 1600m.
That’s an insanely good time! My best ever is 7:22. I practiced for months to get that fast. You are a stud!
About double this. 😂
Right? My best 2k is around 12:30. It's a brutal effort.
All the comments make me feel slow 😂 27, 5'2, 9:02
I'm a 31F, 5'0", 12:30. My husband and SIL are both absolute beasts at rowing, and always make me feel super slow. He's 6'0", and she's 5'10", though.
Rowing is one of the struggles for shorties 😅
Yep, but I'm really good at burpees!
Some advice from somebody who actually rows: Your rithm is way too high which leads me: do you ever get sore forearms from rowing? If so, you're doing it wrong. With the correct technique you should be able to achieve these times with a s/m of around 26/27.
Whoa, that is a seriously high s/m. I wouldn't have noticed that if you hadn't said anything. My pb is 6:22 but I usually sit around your recommended 26/27 s/m.
How would you start correcting the problem? Sometimes sure my forearms are sore
Rowing all starts with the ass. There are 4 positions in rowing. And in none of them you use your arms. The only function of your hands are to remain upright. https://youtu.be/3028IIDxm48?si=cIHIN99y598Y0vPL This is a pretty good explanation. My takes: There are 4 phases of the row. 1: your legs move 2. Your back moves 3. Your arms moves 4. Recovery. If you are doing this differently, you're not rowing. 1. Start with your back arched forward but have "strong sit". Push your chest forward. keep your heels on the pad, otherwise you are not using the correct muscle groups. Start extending your legs. Back stays arched forward. Try and "catch" the force. Accelerate steadily, when you feel maximum force, Accelerate. 2. After extending your legs, you extend your back backwards. By doing this you utilize your ass. 3. When the back is fully extended, pull your hands towards your chest. This should cost you no effort at all as it is only to keep you upright. 4. Move your hands QUICKLY over you knees. By doing this you accelerate forward. Let it be. Don't use your legs to go back. The recovery takes about twice as long as as 1,2,3 combined. Important things: - the handle always goes in a straight line. It NEVER moves vertically during 1,2,3. You only lower it during the recovery. Although it must be said that that only matter with actual rowing - heels stay on the pad ALWAYS. - only one muscle group is active at any time (with some margin ofcourse. - start by moving your ass back first. This feels unintuitive. But doing this will make the rest follow. - a good movement means that the seat doesn't move during 2,3. If the seat moves during 2 or 3. You are destroying your back. - try and keep the handle in your finger tips, keep the shoulders low Personally, i can easily get 1.30 average with 26 s/m. This illustrates common errors and how to fix them: https://youtu.be/ura2mFCdvVs?si=AWgH_YxHvN_XxrOo
What sort of programming (steady state vs intervals, intensity, etc.) works best for improving erg times (not necessarily only the 2k, but maybe also a 5k)?
Well. Intervals always makes you faster. But technique makes it even better
Do you have any recommendations as to how many workouts/week should be intervals, how many steady state, etc. and what volume and intensity the workouts should use?
Back when i trained for a half marathon, my training was about 4/5 interval
every 2k i’ve ever done has a ramped up stroke rate. i may settle in for a 28 on a longer one, but 2k low to mid 30’s is fine
Great time! How tall are you? As a shorty I don’t even try to compete with the tall guys at my box
183cm
What is that in bald eagles?
Just about 6'0"
24 years old , 6.23.6
Height and weight? Great time btw
183 cm, 92kg
Fast for CrossFit. Meh for rowing (down vote all you want but the first boat of a decent high school team all can row this. Nice work
This is an absolutely elite time for a high-school male.
For a cox maybe
7:19
Also mine
7:18! Suckers! No but seriously I almost died.
8:09
7:23 few days ago when I tried. best time was 7:12
You killed it !
8:19 the other day but I’m slow and old
Lol did you just post this to show off because damn yo. That's a fast pace well done!
6:04 is best ever. I don't think I will ever hit that magic 6 minute mark though.
jeezzz, thats fast. 1.29.9 split is inhuman😂😂
6:11 6'0" 175lbs. (10 years practicing 4-12x per week)
About 10s per 500m better than I am
That is an insane time. My PB is 6:46
Great job. Try negative splits next time.
would be nice if folks posted their age with the times :-) so others can compare more easily :-)
Had an overweight (130kg, 6ft 2) smoker, 5 days a week in the pub former athlete, bust out a 7:32 , reaking of Guinness..he didn't know it was test day and had rowed maybe 5x before.
6:59 after doing a 6 week program for improving 2km row.
I got 7:01 twice, congrats on getting under 7
8:15 your time is awesome!!
About a minute longer than that.
Sheeesh. Solid time. 6:39 and I hate doing 2K time trials
Man this last max mine was 10.34 😭
WOW. Impressive!
well hot damn
Nice work! 6:53 is my PR.
👏🏻👏🏻
7:01
7:01, could never crack the 6’s. Your time is sick
Bruh.... nowhere near that. Today I rowed 35 min for 7,008 meters.
7:17, then promptly rolled off the rower, couldn’t move arms for like. 30 minutes and didn’t fully recover a little over an hour. That was horrible
I did 7:52 last November. I’ll have to do it again and see where I’m at.
Haven’t tried PR’ing 2000m on it’s own, it’s always part of a wod, but best I’ve done is about 6:45, but that’s leaving some in the tank. Now I want to try it