“180821-Class”
“2k Row” Class WOD
- “2k Row”
- For Time:
- Row 2,000 Meters
The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today.
Having a buddy in your ear during this workout keeps you on track with holding specific paces. There is a link HERE that references predicted times based on what pace per 500m athletes choose to hold.
Movement Intro: The Row/Rowing
Equipment Intro: Rower
Strategy: A 2k row is meant to be uncomfortable, but pacing it poorly and moving poorly makes it all that more uncomfortable. If athletes have a previous time on their 2k, they can use that as a reference point and figure out their average pace per 500 meters for the last time they completed this workout. For example, if they rowed an 8:00 2k the previous time, their average split per 500 meters is 2:00. In order to improve upon their time, all they have to do is hold an average below 2:00. Let’s say this is 1:58 for today. Setting the PaceBoat can be a fun and helpful visual way for athletes to try and best their previous times. Find out how to do so HERE. Using the “All Data” display is also an option. It shows athletes their time, distance remaining, strokes per minute, current pace, average pace, and projected finish for their 2k.
As far as strategy goes, there are some splits we can aim for, understanding that they may change at some point during the workout. At the beginning of the workout when athletes are fresh, they can start with up to 10 hard pulls before settling into their desired pace for 500 meters. Athletes can maintain their desired pace for the first 500 meters. The next 1000 meters will be slightly above their desired pace per 500 meters. For this athletes, that would be a 2:00 pace for the next 1000 meters. For the final 500 meters, we want athletes to be up to 5 seconds below their desired 500 meter pace. For this athlete, this is as low as a 1:53. With their buddy behind them screaming in their ear, the last 100 meters of the day should be their best effort.
Summary:
Start – 10 Hard Pulls
First 500 Meters – At Desired Split Time
Middle 1000 Meters – Desired Split Time +2 Seconds
Next 400 Meters – Desired Split Time -5 Seconds
Last 100 Meters – All Out Sprint
As far as strategy goes, there are some splits we can aim for, understanding that they may change at some point during the workout. At the beginning of the workout when athletes are fresh, they can start with up to 10 hard pulls before settling into their desired pace for 500 meters. Athletes can maintain their desired pace for the first 500 meters. The next 1000 meters will be slightly above their desired pace per 500 meters. For this athletes, that would be a 2:00 pace for the next 1000 meters. For the final 500 meters, we want athletes to be up to 5 seconds below their desired 500 meter pace. For this athlete, this is as low as a 1:53. With their buddy behind them screaming in their ear, the last 100 meters of the day should be their best effort.
Summary:
Start – 10 Hard Pulls
First 500 Meters – At Desired Split Time
Middle 1000 Meters – Desired Split Time +2 Seconds
Next 400 Meters – Desired Split Time -5 Seconds
Last 100 Meters – All Out Sprint
