The 2 km (2000 meters) Rowing Ergo Test is part of the eTID Talent Identification Testing Program for rowing, and their protocol is listed here. There is also a 5km and 500m ergo test.

How to Use This Calculator

Follow these simple steps to analyze your 2km rowing ergometer performance:

  1. Enter Your 2km Time - Input your total time in minutes and seconds. Use the presets if you want to see example calculations for elite or competitive times.
  2. Add Your Body Weight - This enables weight-adjusted power calculations, which provide fairer comparisons between athletes of different sizes. Toggle between metric (kg) and imperial (lbs) units as needed.
  3. Select Your Gender - Performance standards differ between male and female athletes, so selecting your gender ensures accurate percentile rankings.
  4. Calculate - Click the Calculate button to see your comprehensive performance analysis including pace, power, and ranking.

Test Purpose and Protocol

Test purpose: This test is designed to completely exhaust all energy production pathways under race conditions.

Equipment required: Concept IID rowing ergometer (or equivalent). A specific drag factor needs to be set (see comments below).

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check and calibrate the equipment as required. Perform a standard warm-up. See more details of pre-test procedures.

Procedure: Ensure the correct drag factor is set correctly with the preferred display option selected on screen (see comments below). Ensure 500m splits are set on the PM3/4 prior to the trial. Sit ready to start the 2 km test. The aim of the test is to cover the 2 km in the shortest possible time, and you should be exhausted at the completion of the trial. Experience has shown that better scores are achieved with an even split rather than starting conservatively and then coming home strong, or going out too fast and not being able to complete the distance.

rowing ergometer event rowing ergometer event

Scoring: Record the time taken to complete the 2000 meters in minutes and seconds and the average stroke rate.

Target population: rowing

Understanding Your Results

The calculator provides several key metrics to help you understand your rowing performance:

500m Split Pace: This is your average time per 500 meters. It's the standard metric rowers use to compare performance and set training targets. Elite male rowers typically maintain splits under 1:35, while elite females aim for under 1:45.

Average Watts: Power output calculated using the Concept 2 formula: Power (watts) = 2.80 / pace³, where pace is in seconds per meter. This gives you an objective measure of your work output.

Weight-Adjusted Watts: Your power output divided by your body weight, expressed as watts per kilogram. This allows fair comparison between athletes of different sizes and is particularly important for lightweight rowing categories.

Performance Percentile: Shows where you rank compared to other rowers in your gender category. Based on aggregated performance data from competitive rowing events and Concept 2 world rankings.

Performance Standards

The following table shows general performance standards for 2km rowing ergometer times:

Category Male Time Female Time
World Class Under 5:50 Under 6:30
Elite 5:50 - 6:20 6:30 - 7:10
Excellent 6:20 - 7:00 7:10 - 8:00
Good 7:00 - 7:30 8:00 - 8:30
Average 7:30 - 8:30 8:30 - 9:30
Beginner Over 8:30 Over 9:30

Important Testing Comments

  • Strong verbal encouragement will help the subject achieve their maximal score.
  • Drag factors should be set at 90 for females and 100 for males. Drag factors can be checked on the Concept IID rowing ergometer by following the menu prompts on the PM3/4 interface. The drag factor display will appear in the lower right display window. When the drag factor display is present, participants are to row lightly and adjust the damper setting to select the correct drag factor. Check with local staff to ensure the drag factor is set for the particular ergometer you are using.
  • Good pacing is very important. Too fast a start can lead to increased metabolic acidosis that will have a negative effect on aerobic energy production during the dominant endurance portion of the race. This could lead to early fatigue and a deterioration in technique.

Pro Tip: For optimal pacing, aim for negative splits where your second 1000m is slightly faster than your first. This prevents early lactate accumulation and allows for a stronger finish.

The Science Behind the Calculator

The power calculation uses the standard Concept 2 formula that relates pace to watts:

Power (watts) = 2.80 / pace³

Where pace is expressed in seconds per meter. This cubic relationship means that small improvements in pace require significant increases in power output. For example, dropping your split from 2:00/500m to 1:55/500m requires approximately 13% more power.

The calorie calculation uses the standard rowing ergometer formula:

Calories/hour = (4 × watts) + 350

This accounts for both the mechanical work performed and the baseline metabolic cost of exercising at that intensity. Note that actual calorie burn varies based on individual factors including body composition and rowing efficiency.

Training Recommendations

Based on your 2km performance, here are evidence-based training strategies to improve your time:

If your time is over 8:00 (male) or 9:00 (female): Focus on building aerobic base through longer, steady-state rows of 30-60 minutes at a comfortable pace. Aim for 3-4 sessions per week.

If your time is 7:00-8:00 (male) or 8:00-9:00 (female): Incorporate interval training such as 8×500m with 2-minute rest, or 4×1000m with 3-minute rest. Maintain 2-3 steady-state sessions weekly.

If your time is under 7:00 (male) or 8:00 (female): Add race-pace work and anaerobic threshold training. Include 2×2000m at target pace with 8-minute rest, and pyramid intervals (500m, 1000m, 1500m, 1000m, 500m).