What does this planner do?
This benchmark planner provides a strategy for your 2000m row, and an idea on how your 2000 meter rowing goal compares with your peers*.
benchmark anonymous survey results to peer comparison section.
Tempted to take a rest day? Need some extra motivation?
... there is ONE thing for you as an OTF athlete
remember: These Olympic rowers are rowing 2000m – the same thing you do when rowing a 2000m benchmark.
If you are digging deep to do your best in the 2K – then you are no different than these Olympians. Sure, they may do it stronger and faster – but they are hurting just like you.
Like you when you are pushing to the extreme, they too want to quit.
Like you when thinking they cant do more, so do they.
Like you when you think you might vomit, so do they.
They might have stronger engines than you have – but it doesn’t mean their effort is more, or better than yours. If you are giving it your all, if you feel like your lungs are on fire, like your teeth are going to fall out - then you too are an Olympian!
One pace to rule them all
This strategy came from Coach Joniak’s benchmark guide.
A. Figure out your goal
Use “Can you beat your peers?” below to figure out a reasonable duration based on your peers’ data.
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)
Your target 500m split time
Split the benchmark into quarters (500 meters)
Get to your average split + 1 second (⏱
No racing start sequence - Focus on strong leg drive + controlled back.
Maintain your average split (⏱
Add a little more pressure through the balls of the feet.
Hold your average split (⏱
Channel your inner superhero! This is where we fight!
Push & drop your average split by 1 second (⏱
Add a little more pressure and
increase the stroke rate.
If you can, go
- this is where we drop the hammer 🔥
Full Video Guide from Coach Joniak
Can you beat your peers*? 🥇
Find out how your peers* did in 2000m rowing benchmark by adjusting the filters below.
Data is collected by
’s voluntary 2000m benchmark anonymous survey.
Some invalid data/outliers have been removed.
Please keep in mind that the data is
representative for the entire OTF population.
How do you define peers*?
If your age is
, then your peers will be between
If your height is 5’7, then your peers will be between 5’5 to 5’9.
New to OTF (Joined OTF < 6 months ago)?
💡 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. 🙏
: Motivational quotes from OTF — ‘cuz we all need that extra push from time to time
Getting ready for a running race outside of the studio? Check out this
for making historic
for the inspirational quotes
Feedback? Found a bug?