Learn how to ace your 2,000 meter row with expert strategies, training insights, and record-setting techniques.
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Its an excellent fitness barometer for novice rowers, too.
founding instructor of CITYROW
Want to learn how to row 2,000 meters like a pro?
Read on for tips, techniques, and more.
What is the significance of a 2,000-meter row?
Its a true test of ones lung capacity as well, Mulgrew says.
Lactic acid buildup, Simon explains, is what causes muscular pain and its accompanying emotional discomfort.
Allof yourcore strengthmuscles are activated in the sport of rowing, Simon says.
In fact, rowing is as much a power sport as it is a speed sport, Mulgrew says.
You have to focus on exerting powerful leg drive, she says.
In other words, a 2,000-meter row is one of thebestways to test your fitness.
founding instructor of CITYROW
What are the benefits of a rowing workout?
We rehab so many people with bad knees, Mulgrew says.
Its also great for pregnant people through all three trimesters because theyre sitting down.
Rowing workouts also build full-body strength and helpimprove posture, core strength, and mobility, Crawford says.
And its a great alternative to running, if youre debating betweenrowing versus running.
Annie Mulgrew, CITYROW founding instructor
What is a good rowing pace?
What makes the 2,000-meter row particularly challenging is that there isnt much pacing involved.
Thats just physically and mentally challenging for people.
An average rowing split time also depends on the distance.
The split time will be different for a 500-meter row and a 2,000-meter row.
What is a good 2,000-meter row time?
As a general rule, you want to complete each splitor 500 metersin about two minutes.
A good finish time will be different for everyone, depending on age, gender, and experience.
More advanced rowers should expect to finish under seven minutes and under eight minutes, respectively.
And, in case you were wondering, thecurrent world record 2,000-meter row timeis 5 minutes and 35.8 seconds.
It was set in 2018 by Australian Josh Dunkley-Smith.
How to absolutely crush a 2,000-meter row
Interested in challenging yourself to a 2,000-meter row?
Get training advice from the pros below.
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And Mulgrew recommends knowing what your split times are before you set out to complete a 2,000-meter rowing workout.
Its not only going to take you longer, but its also going to feel horrible mentally and physically.
Simon notes that everyone hits this wall in a 2,000-meter row, but at different points.
And once you get to the other side of it, youre home free, so to speak.
Good techniquemeans your stroke is efficient, she says.
The appeal of rowing, Mulgrew says, is that it looks easy when its anything but.
Its not a one and done challenge, she says.
Maybe do it every quarter or something like that just to check in and see how youre doing.
The key to improving, as with all things, is consistency.
To achieve this, Crawford recommends regular rowing workouts.
you could also go for more endurance/aerobic training and get more meters at a more sustainable effort.
Annie Mulgrew, CITYROW founding instructor
4.
It is super easy to maintain and will last so long, she says.
The Concept2 help support is also fantastic.
We outfit all of our studios with them and theyve been amazing.
And if youre looking for a more budget-friendly option, there are somegreat rowing machines under $500.
Dont have a lot of space at home?
Get yourself afoldable rowing machines.
Make it fun
Last, Crawford says rowing requires lots of self-motivation.
And one way to get you pumped to row is to make it as fun and enjoyable as possible.
She suggests checking out on-demand and live virtual rowing classes via Xponential Plus or Row House.
For in-person motivation, Crawford suggests attending a rowing-based fitness studio.
Bonus points if they play lively music and mix it up with resistance training.
FAQ
How long should a 2,000-meter row take?
Theres no set time a 2,000-row should take.
Your finish time will depend on your age, gender, height, weight, and fitness level.
However, the average time is about seven to 10 minutes, according to the experts.
Theres nothing wrong with a time above 10 minutes though!
The more you train, the faster youll get.
How fast do Olympic rowers row 2,000 meters?
Times can range all the way up to 7.5 minutes.
How do you pace a 2,000-meter row?
Your best bet is to start slow and get faster as the 2,000 meters progresses.
Treff, Gunnar & Winkert, Kay & Steinacker, Jurgen.
Olympic Rowing Maximum Capacity over 2000 Meters.
Deutsche Zeitschrift fur Sportmedizin/German Journal of Sports Medicine.
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