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2000m Row

⁠
2000m Row
⁠
planner provides a strategy for your 2000m row, and an idea on how your 2000 meter rowing goal compares with your peers*.

When is the next
2000m Row
⁠
?
⁠
It is 10 days away on Friday, 12/15/2023. 🔥
⁠
⁠
⁠
Scroll down to Can You Beat Your Peers*? and see what you need to aim for to beat your peers! 🥇
⁠
⁠

Strategy

One pace to rule them all

Figure out what your overall goal is, calculate your 500 meter split time, and use this to complete your 2000 meter rowing benchmark.

A. Figure out your 2000 meter rowing goal

First time doing this?
Use Can you beat your peers? below to figure out a reasonable time based on your peers’ data.
Not a first timer?
Drop a couple seconds off of your previous PR.

B. Figure out your target 500m split time

Take your goal from above, and divide it by 4
This will be your target 500m split time. Use the calculator below in case you need help calculating your split time.
🧮 Split Time Calculator 🧮
Your Goal
🎯
8 mins 0 sec(s)
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⁠
Adjust your goal:
⁠
+1 min
⁠
+15 secs
⁠
⁠
+5 secs
⁠
⁠
+1 sec
⁠
⁠
⁠
-1 min
⁠
-15 secs
⁠
⁠
-5 secs
⁠
⁠
-1 sec
⁠
⁠
⁠
Reset
⁠
⁠
💡 Your target 500m split time ⏱ :
⁠
2 mins⁠
⁠
⁠
⁠

C. Split Time Per Quarter

First quarter (0 to 500 meters)
Get to your average split + 1 second (⏱
2 mins 1 sec
⁠
)
No racing start sequence - Focus on strong leg drive + controlled back.
Second quarter (500 to 1000m)
Maintain your average split (⏱
2 mins
⁠
)
Add a little more pressure through the balls of the feet.
Third quarter (1000 to 1500m)
Hold your average split (⏱
2 mins
⁠
)
This is the hardest quarter - This is where we fight! Channel your inner superhero!
Fourth Quarter (1500 to 1750m)
Push & drop your average split by 1 second (⏱
1 min 59 secs
⁠
)
Add a little more pressure and slightly increase the stroke rate.
Last 250m
If you can, go all-out - This is where we drop the hammer 🔨🔥

Video Guide from Coach Joniak

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⁠
⁠

Can you beat your peers*? 🥇

Adjust the Filters below to see how your goal / PR compares against your peers*.

Filters
Reset filters
⁠
⁠

Gender:
✅ Female
⁠
Male
⁠
Nonbinary
⁠
⁠
Age:
00
⁠
⁠
Height:
​
⁠
ft
​
⁠
in
Weight:
​
⁠
lbs
New to OTF (Joined OTF < 6 months ago)?
⁠
⁠
Benchmark Date:
Blank
⁠
⁠

Analysis

# data points
785
⁠
⁠
Average:
8 mins 2 secs
⁠
⁠
Bottom 25%:
8 mins 23 secs
⁠
⁠
Median:
7 mins 53 secs
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⁠
Top 25%:
7 mins 30 secs
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⁠
Top 10%:
7 mins 12 secs
⁠
⁠
Top 5%:
7 mins
⁠
⁠
Top 1%:
6 mins 38 secs
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⁠

How do you define peers*?

Age: Within
3
⁠
years
If your age is
35
⁠
, then your peers will be between
32
⁠
to
38
⁠
.
Height: Within
2
⁠
inches
If your height is 5’7, then your peers will be between 5’5 to 5’9.
Weight: Within
7.5
⁠
lbs

💡 Please note that there are quite a few data points missing critical demographics data.

When applying filters, those data points will be dropped to ensure you’re only comparing against your true peers. 🙏

Useful Links

💡
OTF Quotes
⁠
: Generate motivational quotes from OTF
⁠
r/orangetheory
⁠
Wiki on benchmark
⁠
OTF: Workout Data Export
⁠
: Exports your in-studio workout data as CSV.

Feedback? Found a bug?

Let me know on this
Reddit thread
⁠
, or @otfplanner on Instagram or Twitter.

Last updated on
9/3/2023
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⁠
⁠
Added data from r/orangetheory’s 9/2 benchmark survey.
⁠
⁠
Strategy
One pace to rule them all
A. Figure out your 2000 meter rowing goal
B. Figure out your target 500m split time
C. Split Time Per Quarter
Video Guide from Coach Joniak
Can you beat your peers*? 🥇
Filters Reset filters
Analysis
How do you define peers*?
Useful Links
Feedback? Found a bug?
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Try clicking the ⋯ next to your doc name or using a keyboard shortcut (
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) instead.