JavaScript Required
We’re sorry, but Coda doesn’t work properly without JavaScript enabled.
Skip to content
OTF Planner
Everest
1-mile Run
Calendar
About & Credits
500m Row
Catch Me If You Can
200m Row
Inferno
12-minute Run
Dri-Tri
2000m Row
More
Share
Explore
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
3/3/2023
, and it is expected to come again at around
7/8/2023
, based on an average of
127 days
between each 2000m Row 🚣♀️. (You can find all the data in
Calendar 🗓
.)
Last updated on
3/4/2023
Added data from r/orangetheory’s 3/3 benchmark survey.
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 🔨🔥
Full Video Guide from Coach Joniak
This link can't be embedded.
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
625
Average:
7 mins 59 secs
Bottom 25%:
8 mins 21 secs
Median:
7 mins 50 secs
Top 25%:
7 mins 29 secs
Top 10%:
7 mins 12 secs
Top 5%:
6 mins 59 secs
Top 1%:
6 mins 34 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
🤓
OTF: Workout Data Export
: Exports your in-studio workout data as CSV.
r/orangetheory
Wiki on benchmark
otfquotes.com
: Motivational quotes from OTF — ‘cuz we all need that extra push from time to time
Feedback? Found a bug?
Let me know on this
Reddit thread
, or @otfplanner on Instagram or Twitter.
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
Full Video Guide from Coach Joniak
Can you beat your peers*? 🥇
Filters
Analysis
How do you define peers*?
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 (
Ctrl
P
) instead.