Calculate your rowing level, split times, and training zones
The 2000m rowing test is the gold standard for measuring rowing fitness. It's used by rowing clubs, colleges, and national teams worldwide to assess and compare rowing performance.
Split time is your pace per 500 meters. It's the most common way to measure rowing intensity and is displayed on most rowing machines during workouts.
Training zones help you train at the right intensity for different adaptations. Each zone targets specific energy systems and physiological improvements.
Watts measure the power you generate while rowing. Higher wattage indicates greater force and speed, directly correlating with rowing performance.
Intensity: Very Easy
Split: +20-25 seconds from 2K
Purpose: Recovery, technique work, warm-up
Duration: 20-60 minutes
Intensity: Easy
Split: +15-20 seconds from 2K
Purpose: Aerobic capacity, fat burning
Duration: 30-90 minutes
Intensity: Moderate
Split: +10-15 seconds from 2K
Purpose: Lactate threshold, endurance
Duration: 20-60 minutes
Intensity: Hard
Split: +5-10 seconds from 2K
Purpose: VO2 max, race pace
Duration: 8-40 minutes
Intensity: Very Hard
Split: 2K pace or faster
Purpose: Anaerobic power, speed
Duration: 30 seconds - 8 minutes
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