Tagerg rowing times

Crash Your 2k Erg Score Test Strategy

Scoring good 2k erg times is all about doing what the good ergers do. Imitation is the greatest form of flattery and when it comes to a 2k erg test, imitation of the top Olympic rowers is definitely they way to go.

So what’s the 2k erg strategy of rowers who regularly score great 2k times? And more importantly what do you need to do to erg like them?

Most of the top ergers follow the same pattern and it can be easily analysed by breaking the 2k test into 3 parts.

Start

They go off very hard for the first few strokes and settle down into their average pace early (after about 20 seconds). They then hold their split at an even manageable pace which is been worked out before hand using an erg score calculator, or from memory.

For example, say you want to pull sub 7 minutes for your 2k. You calculate that you need to have an average split of 1:44.3 /500 for the entire 2k. This will give you a finish time of 6:57.0.

Middle

Having gone off hard for 20 seconds your average split might be around 1:40 and as you settle down into pace the average will climb.

Maintain pace and do not go for power 10’s or pushes unless you are experienced and fit enough to be able to cope with the extra power. This is a common mistake made by many beginner rowers (and some not so beginner!). If you want to get the most out of yourself you need to be pulling hard – on the red line with high average power.

Red lining your pace means that you are in a position where you are flicking between grinding to a halt and just about able to hang on and manage.

Finish

With 500 meters to go slowly raise your power (drop your split by 1 – 2 seconds/500) and hold it until 300 meters to go. From this point on it is all about slowly winding your power and rating up to the last stroke.

Some rowers prefer to delay the beginning of the push for the line to between 400 and 300 meters to go. Decide for yourself on the timing of your sprint. Factors like how good you feel or how fit you are will weigh heavily on the timing of your sprint.

If you have trained well and are well prepared then you will have practiced your sprint to the line. This is what all the great Olympic rowers do. And because they have practiced sprinting (no matter how hard it feels or tired they are) they are able to sprint on auto pilot – no matter what.

So if you have gone off hard and lowered your average power over the first 20 seconds. AND rowed the middle part of your 2k test on the red line. AND you have practiced sprinting in training (no matter how tired you are) you can row yourself to a 2k best time faster than you imagined.

Learn More Insights in the 2K Erg Book...

Extra 2k Erg Test Strategy Articles:

1. Advanced 2k Erg Test Indoor Rowing Strategy – Part 1
2. Advanced 2k Erg Test Indoor Rowing Strategy – Part 2

How To Mentally Prepare For A 2k Erg Test

1. Begin early

To guarantee a good mental preparation for your 2k erg test or race make sure you begin early. You probably do it naturally anyway. But once you are notified by your rowing coach or you take a personal decision to race a 2k erg test you should immediately begin the process of internal preparation.

Because usually, the more time you have to prepare,  the better you can be mentally prepared for the 2k.

2. Plan every detail

You must plan everything. And be absolutely meticulous about everything. Attention to detail is key. Decide exactly how you are going to prepare. Decide exactly on what you will do on race day. Have a 2k erg strategy well planned in your mind and practice it if possible at lower intensities in training.

Knowing exactly what you you are going to do  will reassure you and give you a strong base to launch your race plan on race day. Don’t fulfill to prophesy of he who fails to plan, plans to fail.

3. Train hard

I am a big believer in preparing physically for a 2k erg. I believe that an excellent physical preparation will give you enormous confidence and mental strength in your approach to the race.

If you are well trained and have developed the necessary fitness and mental toughness for the 2k erg in your training, then the need to do other extra mental preparation should not be as strong.

4. Better to be under than over cooked.

Never, ever over train with erg rowing when you are preparing for a 2k erg test. When you are tired and over trained the chances are that you will be weak mentally. Or at best you will be in a vulnerable mental state for the 2k.

This balance between under and over training is up to you. And will come with experience. But when you’re are in doubt – more is less.

5. Attack.

When it comes to race day, within the confines of your 2k test plan you should aim to attack. Our primitive natural defence mechanisms instruct us to either fight of flight. Adrenalin can be a great strength for a rower. It can make our rowing perceived exertion seem easier.  So use it. Aim to attack the erg test (within your plan) and do not fear it.

6.Keep those promises.

Remember the last 2k erg test you did? What promises did you make yourself during or afterwards? Did you keep them? Maybe you promised yourself that you’d train harder, smarter, get more sleep or eat better. We’ve all done it. But the real difference comes in keeping those promises to yourself. It’s all about personal integrity. It’s just between you and me. Keep your promises – and when it comes to preparing for a 2k erg test, you will thank yourself.

7. Understand that It will be difficult

Aim high, under achieve and you’ll feel bad.

Aim low, over achieve and you’ll feel great.

Expect an ok erg test, it’ll be hard and you’ll suffer mentally.

Expect a very difficult erg test , it’ll be easy and you’ll score a PB.

(I’ve used this tactic successfully many times).

Learn More Insights in the 2K Erg Book...

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