Best 2k Erg Prediction Workouts?

I’m about two weeks out from a 2k erg race and trying to figure out where I stand. I’ve been doing lots of longer, steady state pieces and shorter, interval (sprint) work in pursuit of a sub-7:00 2k performance.

Obviously, just pulling a 2k would be the ultimate predictor of what I’m capable of doing, but that would interfere with my training plan. So what other sorts of workouts are good predictors of 2k performance?

500 meter intervals

After poking around a bit, the simplest approach seems to based on 500 meter repeats. I’ve seen this mentioned a number of times, using anywhere from 8-10 intervals with rest times ranging from 1:30-2:30.

Just to be on the safe side, I decided to go for the higher end in terms of reps, and the lower end in terms of rest times. I dialed in 10×500/1:30r and went to town. My average pace should be about what I can do in a 2k.

My experience

I’d heard that after about 8 repeats, you’ll be hating yourself. I felt pretty good in the early going, as the burn faded while I rested. But the pain definitely accumulated by the 8th interval. My stats are in the pic below.

10x500 2k predictor workout

My 10×500/1:30r performance… (click to enlarge)

As you can see, I stayed comfortably below the 1:45/500m for the first eight intervals. Perhaps “comfortably” isn’t the right word, but I did it.

In the 9th and 10th intervals, the suffering really set in. My heart rate was only getting back down into the 160s during my rest periods, and my quads were on fire. The lactic acid was building up like crazy, but I survived.

The prediction…

I held on to average 1:44.9/500 across the ten intervals. Taking that as my 2k prediction, I should be able to something like 6:59.6 overall.

That’s cutting it close, but… I still have two weeks of training left, and I’ll also have a good bit more adrenaline on race day. I just need to keep my initial pace in check and stick to the plan so I don’t “fly and die.”

Fwiw, I’ve also asked around on Instagram and several rowers that know far more than me agreed… I’m on track for a (likely) sub-7:00 performance.

Okay, now it’s your turn… If you have a preferred 2k predictor, please share the details in the comments section, below.

Workouts & Training
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