The Difference Between Training for 5km and 2km Row

The rowing season is complete, and many athletes are preparing for their first race of the year. If you’re new to the sport, you may wonder what the difference is between training for a 5km and a 2km row. Here’s a quick breakdown of the two distances and how to approach training for each.

Long Distance V Short Distance

The first and most apparent difference between training for a 5km and a 2km row is the length of the race. A 5km race will cover five kilometres (3.1 miles), while a 2km race covers just two kilometres (1.2 miles). While this may seem insignificant, it can significantly impact your training.

The energy systems you need to train for these distances will differ significantly. A 5km race requires a solid aerobic capacity and an ability to stay with the pace through all five kilometres. Your training should focus on building endurance, strength, and speed over longer distances.

On the other hand, a 2km race is much shorter in duration and typically requires more of an anaerobic component. Your training should focus on quick, high-intensity bursts of speed and power.

5km Erg

As a rower, you know how vital endurance is when training for a 5km race. It strengthens and strengthens your muscles, but alsTheyou to push yourself faster and further without getting tired. The right combination of strength and endurance can make all the difference in achieving your desired results during a 5km race.

Consistent physical activity such as cardio and regular weight training will help improve your endurance over time, putting yourself ahead of the competition on race day.

This 5km rowing race training plan will get you in peak shape for your race. Start with a 10 – 15 minute warm-up to get your body ready. Workout 1:1000m Row – rest 2 minutes

  1. 800m Row – rest 1 min 45 secs
  2. 600m Row – rest 1 min 30 secs
  3. 400m Row – rest 1 min 15 secs
  4. 200m Row – done!

Workout 2:1500m Row– rest 2 mins 30 secs

  1. 1200m Row– rest 2 mins
  2. 900m Row– rest 1 min 45 secs
  3. 600m Row– rest 1 min 30 secs
  4. 300m Row– done!

If you have a bonus round, complete 8 x 50 m sprints with short rests in between each one (20-30 seconds). Cool down with a few minutes of stretching or light rowing for recovery.

2km Erg

Racing a 2km race requires a unique setting, the format athletes need to work on and perfect in advance. The form is essential for rowing quickly, but it won’t do you good if you don’t also have the power and speed to complete the race.

To ensure you’re ready to go on race day, put together an effective training routine that focuses heavily on increasing strength and endurance while mastering the form needed to move effectively through the water dedication; you’ll be ready to give it you’re all race day!

This 2km rowing race training plan will improve your technique, strength, and endurance. Start with a 5 – 10 minute warm-up to get your blood flowing.

Workout 1:

  1. 500m Row – rest 1 minute
  2. 400m Row – rest 45 seconds
  3. 300m Row – rest 30 seconds
  4. 200m Row – rest 15 seconds
  5. 100m Row – done!

Workout 2:

  1. 1000m Row– rest 1 min 30 secs
  2. 800m Row– rest 1 min
  3. 600m Row– rest 45 secs
  4. 400m Row– rest 30 secs
  5. 200m Row– done!

If you have time for a bonus round: create 6 x 50 m sprints with short rests between each (20-30 sec). Cool down with a few minutes of stretching or light rowing for recovery.


The type of workout you do for rowing depends on the style of race you are training for. For example, if you are focused on a 5km race, your sessions should involve longer rows at a lower intensity and less high-intensity intervals; if you are preparing for a 2km race, shorter, more intense intervals are recommended to get ready for the fast pace.

Ultimately, there is no one-size-fits-all workout routine; it’s all about understanding and preparing the body to fit the specific requirements of planning to compete.

Technique is King

Whether you’re rowing a few hundred meters or across, their technique is critical when it comes to rowing. Learning tried-and-true methods will help you maximize your efficiency on the water and limit your risk for injuries. If you’re serious about competing, honing these techniques and having good form should be at the top of your list. With dedication, practice, and an understanding of what proper techie looks like, you can build a successful foundation as a rower that will see you through wins and losses.

Proper technique is essen any rowing, whether you are racing a 5km or 2km. Remember to focus on endurance for the 5km race and adequate speed for the 2km race. With the proper training and mindset, you can cross that finish line in no time!


What equipment do I need for a 2km or 5km rowing session?

You will need a rowing machine, oar, and seat cushion to complete your rowing session. Protective glasses are also recommended to protect your eyes from water splashes.

How long should I warm up before a 2km or 5km rowing session?

It is essential to warm up for at least 10 – 15 minutes before beginning your rowing session. This will help you get your body ready for the physical demands of the workout.

How often should I train for 2km and 5km sessions?

Training depends on your fitness level and goals, but you should generally aim to row two to three times per week with rest days between workouts. Gradually increase the distance of each session as you become more experienced and comfortable with longer distances.

What stretches should I do after a 2 km or 5 km rowing session?

Stretching after your workout helps prevent muscle soreness, improve flexibility, and enhance recovery time. Suggested post-workout stretches include hamstring stretch, hip flexor stretch, calf stretch, gluteus stretch, and upper back stretch.