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OTF Planner

Everest

12-minute Run

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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 has not been announced yet.

⁠

The last one was on 3/14/2025, and it is expected to come again at around 7/12/2025, based on an average of 131 days between each 2000m Row 🚣‍♀️. (You can find all the data in Calendar 🗓 ⁠ .)

⁠

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)

⁠

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

⁠

Loading…⁠

⁠

Analysis: Can you beat your peers*? 🥇

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

Peers are defined as within

3

⁠

years in age,

2

⁠

inch(es) in height &

7.5

⁠

lbs in weight.

Filters
Reset filters
⁠
⁠

Gender:

✅ Female

⁠

Male

⁠

Nonbinary

⁠

Age:

⁠

Height:

⁠

Weight:

⁠

lbs

New to OTF (Joined OTF < 6 months ago)?

⁠

Benchmark Date:

⁠

Adjust Peer Definition ⚙️

Age: +/-

⁠

years

Height: +/-

⁠

inches

Weight: +/-

000

7.5

⁠

lbs

Analysis

# data points

827

⁠

Average:

8 mins 4 secs

⁠

Bottom 25%:

8 mins 29 secs

⁠

Median:

7 mins 56 secs

⁠

Top 25%:

7 mins 32 secs

⁠

Top 10%:

7 mins 10 secs

⁠

Top 5%:

7 mins 1 sec

⁠

Top 1%:

6 mins 36 secs

⁠

Useful Links

💡

OTF Quotes⁠

: Generate motivational quotes from OTF

⁠

r/orangetheory⁠

Wiki on benchmark

Feedback? Found a bug?

Let me know on this

Reddit thread⁠

, or @otfplanner on Instagram or Twitter.

Last updated on

3/15/2025

⁠

Added peer definition knobs, and data from r/orangetheory’s 3/15 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

Analysis: Can you beat your peers*? 🥇

Filters Reset filters

Adjust Peer Definition ⚙️

Analysis

Useful Links

Feedback? Found a bug?

Want to print your doc?
This is not the way.

Try clicking the ⋯ next to your doc name or using a keyboard shortcut (

CtrlP

) instead.

2000m Row

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

Analysis: Can you beat your peers*? 🥇

Filters Reset filters⁠⁠

Adjust Peer Definition ⚙️

Analysis

Useful Links

Feedback? Found a bug?

Filters
Reset filters
⁠
⁠