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
?
It has not been announced yet.
The last one was on
12/16/2021
, and it is expected to come again at around
4/18/2022
, based on an average of
134 days
between each 2000m Row 🚣‍♀️. (You can find all the data in
.)

Last updated on
12/17/2021
Added 12/16/2021 benchmark data from r/orangetheory’s anonymous result survey.


Strategy
One pace to rule them all
This strategy came from Coach Joniak’s benchmark guide.

A. Figure out your goal
First time doing this?
Use
Can you beat your peers?
below to figure out a reasonable duration based on your peers’ data.
Experienced 2000m rower?
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 (aka average split)

Calculator 🧮
Enter your goal 🎯
8
mins
secs

Your target 500m split time
⏱ :
2 mins

C. Flow
Split the benchmark into quarters (500 meters)
First quarter
Get to your average split + 1 second (⏱
2 mins 1 sec
)
No racing start sequence - Focus on strong leg drive + controlled back.
Second quarter
Maintain your average split (⏱
2 mins
)
Add a little more pressure through the balls of the feet.
Third quarter
Hold your average split (⏱
2 mins
)
Channel your inner superhero! This is where we fight!
Fourth Quarter
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 🔥

Full Video Guide from Coach Joniak


Can you beat your peers*? 🥇
Adjust the
Filters
below to see how your goal / PR compares against your peers*.

Filters
Reset filters
Gender:
Blank
Age:
00
Height:
ft
in
Weight:
lbs
New to OTF (Joined OTF < 6 months ago)?
Benchmark:
Blank
👈 Pick a date!

Analysis
# data points
8351
Average:
7 mins 39 secs
Bottom 25%:
8 mins 8 secs
Median:
7 mins 36 secs
Top 25%:
7 mins 5 secs
Top 10%:
6 mins 34 secs
Top 5%:
6 mins 19 secs
Top 1%:
5 mins 56 secs

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
🤩
: Motivational quotes from OTF — ‘cuz we all need that extra push from time to time
Wiki on benchmark
Getting ready for a running race outside of the studio? Check out this
!

Feedback? Found a bug?
Let me know on this
, or ping me on
.

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