If you’re wondering how long to row 2000m on a rowing machine, you’re asking the right question. This distance is the gold standard test for indoor rowers, from beginners to Olympians. Your finish time depends on your fitness, technique, and experience, but knowing the benchmarks helps you set a goal and track your progress.
How Long To Row 2000m
For most people, a good 2000m row time falls between 7 and 9 minutes. A beginner might aim for under 10 minutes, while a very fit athlete could go under 6:30. Elite rowers can finish in under 5:50. Your age, gender, and weight also play a big role, so it’s best to compare yourself to averages for your category.
Average Times by Fitness Level
- Beginner (New to Rowing): 9:00 – 10:30+ minutes. Focus is on learning proper form, not speed.
- Intermediate (Consistently Training): 7:30 – 8:59 minutes. You have a solid base and decent technique.
- Advanced (Highly Fit, Experienced): 6:30 – 7:29 minutes. You train regularly with high intensity.
- Elite (Competitive Athlete): Sub-6:30 minutes. This level requires dedicated, sport-specific training.
Setting Your Personal Target Time
To set a realistic goal, you need a baseline. Here’s a simple way to find yours:
- Warm up thoroughly for 5-10 minutes.
- Row 2000m at a strong, steady pace you think you can maintain.
- Note your final time. This is your starting point.
- For your next test, aim to beat it by 2-5 seconds.
Don’t try for a personal best every week. Test yourself every 4-8 weeks to see real improvement.
The 4 Key Factors That Affect Your Time
1. Your Rowing Technique
Bad technique wastes energy and slows you down. The drive sequence is crucial: push with your legs first, then swing your back, then pull your arms. Many people do this in the wrong order, which makes the stroke much less powerful.
2. Your Pacing Strategy
How you spread your effort is key. Going out too fast is the most common mistake. A smart strategy looks like this:
- First 500m: Start strong but controlled. Aim for a split time 2-3 seconds slower than your goal average.
- Middle 1000m: Settle into your target split. Hold it steady. This is the mental grind.
- Final 500m: Gradually increase your speed. With 250m left, give everything you have left.
3. Your Damper Setting (Drag Factor)
The damper on the side (1-10) isn’t like bike gears. A higher number doesn’t mean a better workout. It controls how much air gets into the flywheel. Most coaches recomend a moderate setting of 3-5. This mimics the feel of water and is best for building power and endurance. A setting of 10 can lead to early fatigue and even injury.
4. Your Fitness and Training
You can’t row a fast 2000m without training for it. Your workouts should mix long, steady rows (for endurance) and short, intense intervals (for speed and power). Strength training, especially for legs and back, also makes a huge difference.
A 6-Week Training Plan to Improve Your 2000m Time
This plan assumes you can row 2-3 times per week. Always start with a 5-minute warm-up and end with a cool-down.
Week 1-2: Build a Base
Session 1: 5000m steady row at a conversational pace.
Session 2: 4 x 1000m with 2:30 rest. Row each interval slightly faster than your current 2000m pace.
Session 3: 30 minutes of varied pacing (e.g., 3 min hard / 2 min easy).
Week 3-4: Increase Intensity
Session 1: 3 x 1500m with 4 min rest. Hold your goal 2000m pace.
Session 2: 8 x 500m with 1:30 rest. Row these significantly faster than goal pace.
Session 3: 6000m steady row, focusing on perfect technique.
Week 5: Taper and Practice
Session 1: 4 x 750m with 3 min rest at goal pace. This is a confidence builder.
Session 2: 1 x 2000m time trial. This is your pre-test to check progress.
Session 3: Light 20-30 minute row, very easy.
Week 6: Test Week
Rest or do very light activity for 2 days before your test. Perform your official 2000m time trial with your planned pacing strategy.
Common Mistakes That Slow You Down
- Rushing the Slide: Coming forward too quickly on the recovery. You should recover slowly to prepare for the next drive.
- Over-gripping the Handle: Holding on too tight wastes arm energy and can cause blisters. Hook your fingers over the bar.
- Lifting Shoulders: Shrugging at the finish of the stroke. Keep your shoulders down and relaxed.
- Poor Breathing: Forgetting to breathe consistently. Exhale on the drive, inhale on the recovery.
- Staring at the Monitor: Checking the screen every second ruins rhythm. Glance every 10-15 strokes.
FAQ: Your 2000m Rowing Questions Answered
What is a good 2000m row time for a beginner man?
A beginner man under 50 could aim for 8:00-9:00 minutes. For women just starting, a time of 9:00-10:30 is a solid target.
Is a 7 minute 2000m row good?
Yes, a 7 minute 2000m is a very respectible time. It indicates a high level of fitness and puts you well above the intermediate category for most age groups.
How can I breathe better during the 2000m test?
Find a rhythm that matches your stroke rate. A common pattern is to exhale once during the drive and inhale once as you recover back up the slide. Practice this during training so it becomes automatic.
What should I eat before a 2000m test?
Have a light, carb-based meal 2-3 hours before (like oatmeal or a banana with toast). Avoid heavy, fatty, or high-fiber foods right before. Hydrate well throughout the day leading up to it.
How often should I do a 2000m test?
Not too often! It’s a maximal effort. Every 4-8 weeks is plenty to allow for real training adaptations and proper recovery between tests. Doing it weekly will lead to burnout or injury.
Improving your 2000m time is a journey of consistent training and smart technique. Focus on your own progress, not just the numbers on the screen. With a clear plan and attention to form, you’ll see that finish time drop.