2k erg predictor

The rules of thumb

Each estimate adds a fixed number of seconds to your 2k pace per 500m:

Worked example: a 20:00 5k is 2:00 /500m. Take off 7 seconds for a 2k pace of 1:53, and four lots of that gives a 2k of about 7:32.

The gaps can be wider for newer rowers, and narrower for rowers who do a lot of long, steady work. A real test always beats an estimate, so follow our guide todoing a 2k erg test when you’re ready, and use the pacing strategy to plan it.

Next steps

Take your 2k into the pace calculator for training zones, or compare your longer distances with our5k and 10k benchmarks. To work towards a target, read how to improve your 2k or see our training plans.

Frequently asked questions

How accurate is a 2k prediction from a 5k?

Treat it as a target to test, not a promise. It assumes your 5k pace is about 7 seconds per 500m slower than your 2k pace, and that gap varies from one rower to the next.

Can I predict my 5k or 10k from my 2k?

Yes. Choose 2k as your result and the table shows a 5k, 6k, 10k and 30-minute estimate. They only hold if you’ve trained for the longer distance.

Why is my real 2k slower than the prediction?

A 2k needs speed and tolerance for high intensity, which long steady rowing doesn’t train on its own. Pacing matters too, and a poor warm-up or a different drag factor can cost you seconds.

Does this work on machines other than a Concept2?

The offsets are based on air-rower paces. Compare results only between tests on the same type of machine, with the same drag factor.