2,000-meters Indoor Rowing Interactive Training Plans

Concept2



These plans, featured in the renowned Concept2 Indoor Rowing Training Guide v2 were crafted
by ex GB rowing coach Terry O’Neill and Alex Skelton.

Since its release in 2003, a plethora of apps and plans have emerged in the realm of indoor rowing.
However, these "old-school" plans remain unparalleled in their comprehensiveness and adaptability.

The page also computerizes some programs from the excellent Concept2 Indoor Rowing Sailing Guide
written by coach Eddie Fletcher and published in 2008.

 

Adapt the fields in accordance with your data:

  (optional)  

(for watts & pace)

  :  

With your data and these training bands percentages :

Training Bands

 HR ZonesWatts Zones“Seiler”
Zones
 
Utilization Training 2 55-70% 50-60% 1 Steady State
Utilization Training 1 70-80% 60-70% 2
Aerobic Threshold 80-85% 70-80%
Oxygen Transportation 85-95% 80-105% 3
Anaerobic 95-100% 105-115%

(other sources than the Concept2 Training Guide may use different percentages)

Yours Training Bands are :

 SPMHearth RatesPower Wattage500m PaceWarm-up &
Cool down
 
UT218-20 118-(avg:128)-138 114-(avg:126)-137 02:16-(avg:02:20)-02:25 5-8 mins SS
UT120-24 138-(avg:144)-150 137-(avg:149)-160 02:09-(avg:02:13)-02:16 8-10 mins
AT24-28 150-(avg:154)-157 160-(avg:171)-183 02:04-(avg:02:06)-02:09 10-12 mins  
TR28-32 157-(avg:163)-170 183-(avg:211)-240 01:53-(avg:01:58)-02:04 12-15 mins
AN32+ 170-(avg:173)-176 240-(avg:251)-263 01:50-(avg:01:51)-01:53 15-20 mins

40 Minutes Fitness Programme with 5 sessions per week
(Celia & Keith Atkinson)

Preparation
Weekday 1day 2day 3day 4day 5
1light:1x30’ UT1183x10’ UT1201x30’ UT2182x15’ UT1203x10’ UT122
2medium:1x30’ UT1203x10’ UT1221x40’ UT2182x15’ UT1223x10’ UT123
3hard:1x30’ UT1223x10’ UT1241x40’ UT2202x15’ UT1243x10’ UT124
 
Development
Weekday 1day 2day 3day 4day 5
4light:3x7’ AT262x15’ UT1201x40’ UT2184x6’ AT263x10’ UT122
5medium:4x7’ AT262x15’ UT1221x40’ UT2204x6’ AT283x10’ UT123
6hard:4x7’ AT282x15’ UT1241x40’ UT2205x6’ AT283x10’ UT124
 
Consolidation
Weekday 1day 2day 3day 4day 5
7light:5x3’ TR282x(6x1’) AN323x10’ UT1206x2’ TR304x6’ AT26
8medium:6x3’ TR283x(6x45’’) AN343x10’ UT1222x(4x2’) TR304x6’ AT28
9hard:6x3’ TR303x(6x45’’) AN363x10’ UT1242x(4x2’) TR325x6’ AT28
10light:5x3’ TR282x(6x1’) AN323x10’ UT1206x2’ TR304x6’ AT26
11medium:6x3’ TR283x(6x45’’) AN343x10’ UT1222x(4x2’) TR304x6’ AT28
12taper:1x25’ UT21x3’ TR2x1.5’ AN1x45’’ AN2,000m

(although not explicitly stated in the guide, a 12-week plan is likely more beneficial for fitness purposes)


+ + +

Indicative Training Pace Guide from 50% to 115% Watts

 UT2UT1ATTRAN
2,000m500m50%W55%W60%W65%W70%W75%W
60’
80%W85%W
6,000m
90%W95%W100%105%110%115%
06:00 480 W
01:30
90’’
240
01:53
+23’’
264
01:49
+20’’
288
01:46
+17’’
312
01:43
+14’’
336
01:41
+11’’
360
01:39
+9’’
384
01:36
+7’’
408
01:35
+5’’
432
01:33
+3’’
456
01:31
+2’’
480
01:30
--0’’
504
01:28
-1’’
528
01:27
-3’’
552
01:25
-4’’
06:04 464 W
01:31
91’’
232
01:54
+24’’
255
01:51
+20’’
279
01:47
+17’’
302
01:45
+14’’
325
01:42
+11’’
348
01:40
+9’’
372
01:38
+7’’
395
01:36
+5’’
418
01:34
+3’’
441
01:32
+2’’
464
01:31
--0’’
488
01:29
-1’’
511
01:28
-3’’
534
01:26
-4’’
06:08 449 W
01:32
92’’
225
01:55
+24’’
247
01:52
+20’’
270
01:49
+17’’
292
01:46
+14’’
315
01:43
+12’’
337
01:41
+9’’
360
01:39
+7’’
382
01:37
+5’’
405
01:35
+3’’
427
01:33
+2’’
449
01:32
--0’’
472
01:30
-1’’
494
01:29
-3’’
517
01:27
-4’’
06:12 435 W
01:33
93’’
218
01:57
+24’’
239
01:53
+21’’
261
01:50
+17’’
283
01:47
+14’’
305
01:44
+12’’
326
01:42
+9’’
348
01:40
+7’’
370
01:38
+5’’
392
01:36
+3’’
413
01:34
+2’’
435
01:33
--0’’
457
01:31
-2’’
479
01:30
-3’’
500
01:28
-4’’
06:16 421 W
01:34
94’’
211
01:58
+24’’
232
01:54
+21’’
253
01:51
+17’’
274
01:48
+15’’
295
01:45
+12’’
316
01:43
+9’’
337
01:41
+7’’
358
01:39
+5’’
379
01:37
+3’’
400
01:35
+2’’
421
01:34
--0’’
442
01:32
-2’’
464
01:31
-3’’
485
01:29
-4’’
06:20 408 W
01:35
95’’
204
01:59
+25’’
225
01:55
+21’’
245
01:52
+18’’
265
01:49
+15’’
286
01:46
+12’’
306
01:44
+10’’
327
01:42
+7’’
347
01:40
+5’’
367
01:38
+3’’
388
01:36
+2’’
408
01:35
-0’’
429
01:33
-2’’
449
01:32
-3’’
469
01:30
-4’’
06:24 396 W
01:36
96’’
198
02:00
+25’’
218
01:57
+21’’
237
01:53
+18’’
257
01:50
+15’’
277
01:48
+12’’
297
01:45
+10’’
316
01:43
+7’’
336
01:41
+5’’
356
01:39
+3’’
376
01:37
+2’’
396
01:36
--0’’
415
01:34
-2’’
435
01:32
-3’’
455
01:31
-4’’
06:28 383 W
01:37
97’’
192
02:02
+25’’
211
01:58
+21’’
230
01:55
+18’’
249
01:51
+15’’
268
01:49
+12’’
288
01:46
+10’’
307
01:44
+7’’
326
01:42
+5’’
345
01:40
+3’’
364
01:38
+2’’
383
01:37
-0’’
403
01:35
-2’’
422
01:33
-3’’
441
01:32
-4’’
06:32 372 W
01:38
98’’
186
02:03
+25’’
205
01:59
+22’’
223
01:56
+18’’
242
01:53
+15’’
260
01:50
+12’’
279
01:47
+10’’
297
01:45
+8’’
316
01:43
+5’’
335
01:41
+4’’
353
01:39
+2’’
372
01:38
-0’’
390
01:36
-2’’
409
01:34
-3’’
428
01:33
-4’’
06:36 361 W
01:39
99’’
180
02:04
+26’’
198
02:00
+22’’
216
01:57
+18’’
234
01:54
+15’’
252
01:51
+12’’
271
01:48
+10’’
289
01:46
+8’’
307
01:44
+6’’
325
01:42
+4’’
343
01:40
+2’’
361
01:39
--0’’
379
01:37
-2’’
397
01:35
-3’’
415
01:34
-5’’
06:40 350 W
01:40
100’’
175
02:05
+26’’
193
02:02
+22’’
210
01:58
+19’’
228
01:55
+15’’
245
01:52
+13’’
263
01:50
+10’’
280
01:47
+8’’
298
01:45
+6’’
315
01:43
+4’’
333
01:41
+2’’
350
01:40
-0’’
368
01:38
-2’’
385
01:36
-3’’
403
01:35
-5’’
06:44 340 W
01:41
101’’
170
02:07
+26’’
187
02:03
+22’’
204
01:59
+19’’
221
01:56
+16’’
238
01:53
+13’’
255
01:51
+10’’
272
01:48
+8’’
289
01:46
+6’’
306
01:44
+4’’
323
01:42
+2’’
340
01:41
-0’’
357
01:39
-2’’
374
01:37
-3’’
391
01:36
-5’’
06:48 330 W
01:42
102’’
165
02:08
+27’’
181
02:04
+22’’
198
02:00
+19’’
214
01:57
+16’’
231
01:54
+13’’
247
01:52
+10’’
264
01:49
+8’’
280
01:47
+6’’
297
01:45
+4’’
313
01:43
+2’’
330
01:42
--0’’
346
01:40
-2’’
363
01:38
-3’’
379
01:37
-5’’
06:52 320 W
01:43
103’’
160
02:09
+27’’
176
02:05
+23’’
192
02:02
+19’’
208
01:58
+16’’
224
01:56
+13’’
240
01:53
+10’’
256
01:50
+8’’
272
01:48
+6’’
288
01:46
+4’’
304
01:44
+2’’
320
01:43
--0’’
336
01:41
-2’’
352
01:39
-3’’
368
01:38
-5’’
06:56 311 W
01:44
104’’
156
02:11
+27’’
171
02:06
+23’’
187
02:03
+19’’
202
02:00
+16’’
218
01:57
+13’’
233
01:54
+10’’
249
01:52
+8’’
264
01:49
+6’’
280
01:47
+4’’
296
01:45
+2’’
311
01:44
--0’’
327
01:42
-2’’
342
01:40
-3’’
358
01:39
-5’’
07:00 302 W
01:45
105’’
151
02:12
+27’’
166
02:08
+23’’
181
02:04
+19’’
197
02:01
+16’’
212
01:58
+13’’
227
01:55
+11’’
242
01:53
+8’’
257
01:50
+6’’
272
01:48
+4’’
287
01:46
+2’’
302
01:45
--0’’
317
01:43
-2’’
333
01:41
-3’’
348
01:40
-5’’
07:04 294 W
01:46
106’’
147
02:13
+28’’
162
02:09
+23’’
176
02:05
+20’’
191
02:02
+16’’
206
01:59
+13’’
220
01:56
+11’’
235
01:54
+8’’
250
01:51
+6’’
264
01:49
+4’’
279
01:47
+2’’
294
01:46
-0’’
309
01:44
-2’’
323
01:42
-3’’
338
01:41
-5’’
07:08 286 W
01:47
107’’
143
02:14
+28’’
157
02:10
+24’’
171
02:06
+20’’
186
02:03
+17’’
200
02:00
+14’’
214
01:57
+11’’
229
01:55
+8’’
243
01:52
+6’’
257
01:50
+4’’
271
01:48
+2’’
286
01:47
--0’’
300
01:45
-2’’
314
01:43
-3’’
329
01:42
-5’’
07:12 278 W
01:48
108’’
139
02:16
+28’’
153
02:11
+24’’
167
02:08
+20’’
181
02:04
+17’’
194
02:01
+14’’
208
01:58
+11’’
222
01:56
+8’’
236
01:54
+6’’
250
01:51
+4’’
264
01:49
+2’’
278
01:48
--0’’
292
01:46
-2’’
306
01:44
-3’’
320
01:43
-5’’
07:16 270 W
01:49
109’’
135
02:17
+28’’
149
02:13
+24’’
162
02:09
+20’’
176
02:05
+17’’
189
02:02
+14’’
203
01:59
+11’’
216
01:57
+8’’
230
01:55
+6’’
243
01:52
+4’’
257
01:50
+2’’
270
01:49
--0’’
284
01:47
-2’’
297
01:45
-3’’
311
01:44
-5’’
07:20 263 W
01:50
110’’
131
02:18
+29’’
145
02:14
+24’’
158
02:10
+20’’
171
02:06
+17’’
184
02:03
+14’’
197
02:01
+11’’
210
01:58
+8’’
224
01:56
+6’’
237
01:53
+4’’
250
01:51
+2’’
263
01:50
-0’’
276
01:48
-2’’
289
01:46
-3’’
302
01:44
-5’’
07:24 256 W
01:51
111’’
128
02:19
+29’’
141
02:15
+24’’
154
02:11
+21’’
166
02:08
+17’’
179
02:05
+14’’
192
02:02
+11’’
205
01:59
+9’’
218
01:57
+6’’
230
01:54
+4’’
243
01:52
+2’’
256
01:51
-0’’
269
01:49
-2’’
282
01:47
-3’’
294
01:45
-5’’
07:28 249 W
01:52
112’’
125
02:21
+29’’
137
02:16
+25’’
149
02:12
+21’’
162
02:09
+17’’
174
02:06
+14’’
187
02:03
+11’’
199
02:00
+9’’
212
01:58
+6’’
224
01:56
+4’’
237
01:53
+2’’
249
01:52
-0’’
262
01:50
-2’’
274
01:48
-4’’
286
01:46
-5’’
07:32 243 W
01:53
113’’
121
02:22
+29’’
133
02:17
+25’’
146
02:13
+21’’
158
02:10
+17’’
170
02:07
+14’’
182
02:04
+11’’
194
02:01
+9’’
206
01:59
+6’’
218
01:57
+4’’
230
01:54
+2’’
243
01:53
--0’’
255
01:51
-2’’
267
01:49
-4’’
279
01:47
-5’’
07:36 236 W
01:54
114’’
118
02:23
+30’’
130
02:19
+25’’
142
02:15
+21’’
154
02:11
+18’’
165
02:08
+14’’
177
02:05
+11’’
189
02:02
+9’’
201
02:00
+6’’
213
01:58
+4’’
224
01:55
+2’’
236
01:54
-0’’
248
01:52
-2’’
260
01:50
-4’’
272
01:48
-5’’
07:40 230 W
01:55
115’’
115
02:24
+30’’
127
02:20
+25’’
138
02:16
+21’’
150
02:12
+18’’
161
02:09
+15’’
173
02:06
+12’’
184
02:03
+9’’
196
02:01
+6’’
207
01:59
+4’’
219
01:56
+2’’
230
01:55
-0’’
242
01:53
-2’’
253
01:51
-4’’
265
01:49
-5’’
07:44 224 W
01:56
116’’
112
02:26
+30’’
123
02:21
+26’’
135
02:17
+22’’
146
02:13
+18’’
157
02:10
+15’’
168
02:07
+12’’
179
02:04
+9’’
191
02:02
+6’’
202
02:00
+4’’
213
01:58
+2’’
224
01:56
-0’’
235
01:54
-2’’
247
01:52
-4’’
258
01:50
-5’’
07:48 219 W
01:57
117’’
109
02:27
+30’’
120
02:22
+26’’
131
02:18
+22’’
142
02:15
+18’’
153
02:11
+15’’
164
02:08
+12’’
175
02:06
+9’’
186
02:03
+7’’
197
02:01
+4’’
208
01:59
+2’’
219
01:57
-0’’
229
01:55
-2’’
240
01:53
-4’’
251
01:51
-5’’
07:52 213 W
01:58
118’’
107
02:28
+31’’
117
02:24
+26’’
128
02:19
+22’’
138
02:16
+18’’
149
02:12
+15’’
160
02:09
+12’’
170
02:07
+9’’
181
02:04
+7’’
192
02:02
+4’’
202
02:00
+2’’
213
01:58
-0’’
224
01:56
-2’’
234
01:54
-4’’
245
01:52
-5’’
07:56 208 W
01:59
119’’
104
02:29
+31’’
114
02:25
+26’’
125
02:21
+22’’
135
02:17
+18’’
145
02:14
+15’’
156
02:10
+12’’
166
02:08
+9’’
177
02:05
+7’’
187
02:03
+4’’
197
02:01
+2’’
208
01:59
-0’’
218
01:57
-2’’
228
01:55
-4’’
239
01:53
-5’’
08:00 203 W
02:00
120’’
101
02:31
+31’’
111
02:26
+26’’
122
02:22
+22’’
132
02:18
+19’’
142
02:15
+15’’
152
02:12
+12’’
162
02:09
+9’’
172
02:06
+7’’
182
02:04
+4’’
192
02:02
+2’’
203
02:00
-0’’
213
01:58
-2’’
223
01:56
-4’’
233
01:54
-5’’
2,000m500m50%W55%W60%W65%W70%W60’
75%W
80%W6,000m
85%W
90%W95%W100%105%110%115%
 UT2UT1ATTRAN

(other sources may use different percentages)

Rule of 3 with Rowing Pace per 500m

500m1,000m2,000m5,000m6,000m10,000m1 min4 min30 min60 min
01:10 02:20 04:40 11:40 14:00 23:20 429 1,714 12,857 25,714
01:11 02:22 04:44 11:50 14:12 23:40 423 1,690 12,676 25,352
01:12 02:24 04:48 12:00 14:24 24:00 417 1,667 12,500 25,000
01:13 02:26 04:52 12:10 14:36 24:20 411 1,644 12,329 24,658
01:14 02:28 04:56 12:20 14:48 24:40 405 1,622 12,162 24,324
01:15 02:30 05:00 12:30 15:00 25:00 400 1,600 12,000 24,000
01:16 02:32 05:04 12:40 15:12 25:20 395 1,579 11,842 23,684
01:17 02:34 05:08 12:50 15:24 25:40 390 1,558 11,688 23,377
01:18 02:36 05:12 13:00 15:36 26:00 385 1,538 11,538 23,077
01:19 02:38 05:16 13:10 15:48 26:20 380 1,519 11,392 22,785
01:20 02:40 05:20 13:20 16:00 26:40 375 1,500 11,250 22,500
01:21 02:42 05:24 13:30 16:12 27:00 370 1,481 11,111 22,222
01:22 02:44 05:28 13:40 16:24 27:20 366 1,463 10,976 21,951
01:23 02:46 05:32 13:50 16:36 27:40 361 1,446 10,843 21,687
01:24 02:48 05:36 14:00 16:48 28:00 357 1,429 10,714 21,429
01:25 02:50 05:40 14:10 17:00 28:20 353 1,412 10,588 21,176
01:26 02:52 05:44 14:20 17:12 28:40 349 1,395 10,465 20,930
01:27 02:54 05:48 14:30 17:24 29:00 345 1,379 10,345 20,690
01:28 02:56 05:52 14:40 17:36 29:20 341 1,364 10,227 20,455
01:29 02:58 05:56 14:50 17:48 29:40 337 1,348 10,112 20,225
01:30 03:00 06:00 15:00 18:00 30:00 333 1,333 10,000 20,000
01:31 03:02 06:04 15:10 18:12 30:20 330 1,319 9,890 19,780
01:32 03:04 06:08 15:20 18:24 30:40 326 1,304 9,783 19,565
01:33 03:06 06:12 15:30 18:36 31:00 323 1,290 9,677 19,355
01:34 03:08 06:16 15:40 18:48 31:20 319 1,277 9,574 19,149
01:35 03:10 06:20 15:50 19:00 31:40 316 1,263 9,474 18,947
01:36 03:12 06:24 16:00 19:12 32:00 313 1,250 9,375 18,750
01:37 03:14 06:28 16:10 19:24 32:20 309 1,237 9,278 18,557
01:38 03:16 06:32 16:20 19:36 32:40 306 1,224 9,184 18,367
01:39 03:18 06:36 16:30 19:48 33:00 303 1,212 9,091 18,182
01:40 03:20 06:40 16:40 20:00 33:20 300 1,200 9,000 18,000
01:41 03:22 06:44 16:50 20:12 33:40 297 1,188 8,911 17,822
01:42 03:24 06:48 17:00 20:24 34:00 294 1,176 8,824 17,647
01:43 03:26 06:52 17:10 20:36 34:20 291 1,165 8,738 17,476
01:44 03:28 06:56 17:20 20:48 34:40 288 1,154 8,654 17,308
01:45 03:30 07:00 17:30 21:00 35:00 286 1,143 8,571 17,143
01:46 03:32 07:04 17:40 21:12 35:20 283 1,132 8,491 16,981
01:47 03:34 07:08 17:50 21:24 35:40 280 1,121 8,411 16,822
01:48 03:36 07:12 18:00 21:36 36:00 278 1,111 8,333 16,667
01:49 03:38 07:16 18:10 21:48 36:20 275 1,101 8,257 16,514
01:50 03:40 07:20 18:20 22:00 36:40 273 1,091 8,182 16,364
01:51 03:42 07:24 18:30 22:12 37:00 270 1,081 8,108 16,216
01:52 03:44 07:28 18:40 22:24 37:20 268 1,071 8,036 16,071
01:53 03:46 07:32 18:50 22:36 37:40 265 1,062 7,965 15,929
01:54 03:48 07:36 19:00 22:48 38:00 263 1,053 7,895 15,789
01:55 03:50 07:40 19:10 23:00 38:20 261 1,043 7,826 15,652
01:56 03:52 07:44 19:20 23:12 38:40 259 1,034 7,759 15,517
01:57 03:54 07:48 19:30 23:24 39:00 256 1,026 7,692 15,385
01:58 03:56 07:52 19:40 23:36 39:20 254 1,017 7,627 15,254
01:59 03:58 07:56 19:50 23:48 39:40 252 1,008 7,563 15,126
02:00 04:00 08:00 20:00 24:00 40:00 250 1,000 7,500 15,000
02:01 04:02 08:04 20:10 24:12 40:20 248 992 7,438 14,876
02:02 04:04 08:08 20:20 24:24 40:40 246 984 7,377 14,754
02:03 04:06 08:12 20:30 24:36 41:00 244 976 7,317 14,634
02:04 04:08 08:16 20:40 24:48 41:20 242 968 7,258 14,516
02:05 04:10 08:20 20:50 25:00 41:40 240 960 7,200 14,400
02:06 04:12 08:24 21:00 25:12 42:00 238 952 7,143 14,286
02:07 04:14 08:28 21:10 25:24 42:20 236 945 7,087 14,173
02:08 04:16 08:32 21:20 25:36 42:40 234 938 7,031 14,063
02:09 04:18 08:36 21:30 25:48 43:00 233 930 6,977 13,953
02:10 04:20 08:40 21:40 26:00 43:20 231 923 6,923 13,846
02:11 04:22 08:44 21:50 26:12 43:40 229 916 6,870 13,740
02:12 04:24 08:48 22:00 26:24 44:00 227 909 6,818 13,636
02:13 04:26 08:52 22:10 26:36 44:20 226 902 6,767 13,534
02:14 04:28 08:56 22:20 26:48 44:40 224 896 6,716 13,433
02:15 04:30 09:00 22:30 27:00 45:00 222 889 6,667 13,333
02:16 04:32 09:04 22:40 27:12 45:20 221 882 6,618 13,235
02:17 04:34 09:08 22:50 27:24 45:40 219 876 6,569 13,139
02:18 04:36 09:12 23:00 27:36 46:00 217 870 6,522 13,043
02:19 04:38 09:16 23:10 27:48 46:20 216 863 6,475 12,950
02:20 04:40 09:20 23:20 28:00 46:40 214 857 6,429 12,857
02:21 04:42 09:24 23:30 28:12 47:00 213 851 6,383 12,766
02:22 04:44 09:28 23:40 28:24 47:20 211 845 6,338 12,676
02:23 04:46 09:32 23:50 28:36 47:40 210 839 6,294 12,587
02:24 04:48 09:36 24:00 28:48 48:00 208 833 6,250 12,500
02:25 04:50 09:40 24:10 29:00 48:20 207 828 6,207 12,414
02:26 04:52 09:44 24:20 29:12 48:40 205 822 6,164 12,329
02:27 04:54 09:48 24:30 29:24 49:00 204 816 6,122 12,245
02:28 04:56 09:52 24:40 29:36 49:20 203 811 6,081 12,162
02:29 04:58 09:56 24:50 29:48 49:40 201 805 6,040 12,081
02:30 05:00 10:00 25:00 30:00 50:00 200 800 6,000 12,000
02:31 05:02 10:04 25:10 30:12 50:20 199 795 5,960 11,921
02:32 05:04 10:08 25:20 30:24 50:40 197 789 5,921 11,842
02:33 05:06 10:12 25:30 30:36 51:00 196 784 5,882 11,765
02:34 05:08 10:16 25:40 30:48 51:20 195 779 5,844 11,688
02:35 05:10 10:20 25:50 31:00 51:40 194 774 5,806 11,613
02:36 05:12 10:24 26:00 31:12 52:00 192 769 5,769 11,538
02:37 05:14 10:28 26:10 31:24 52:20 191 764 5,732 11,465
02:38 05:16 10:32 26:20 31:36 52:40 190 759 5,696 11,392
02:39 05:18 10:36 26:30 31:48 53:00 189 755 5,660 11,321
02:40 05:20 10:40 26:40 32:00 53:20 188 750 5,625 11,250
02:41 05:22 10:44 26:50 32:12 53:40 186 745 5,590 11,180
02:42 05:24 10:48 27:00 32:24 54:00 185 741 5,556 11,111
02:43 05:26 10:52 27:10 32:36 54:20 184 736 5,521 11,043
02:44 05:28 10:56 27:20 32:48 54:40 183 732 5,488 10,976
02:45 05:30 11:00 27:30 33:00 55:00 182 727 5,455 10,909
02:46 05:32 11:04 27:40 33:12 55:20 181 723 5,422 10,843
02:47 05:34 11:08 27:50 33:24 55:40 180 719 5,389 10,778
02:48 05:36 11:12 28:00 33:36 56:00 179 714 5,357 10,714
02:49 05:38 11:16 28:10 33:48 56:20 178 710 5,325 10,651
02:50 05:40 11:20 28:20 34:00 56:40 176 706 5,294 10,588
02:51 05:42 11:24 28:30 34:12 57:00 175 702 5,263 10,526
02:52 05:44 11:28 28:40 34:24 57:20 174 698 5,233 10,465
02:53 05:46 11:32 28:50 34:36 57:40 173 694 5,202 10,405
02:54 05:48 11:36 29:00 34:48 58:00 172 690 5,172 10,345
02:55 05:50 11:40 29:10 35:00 58:20 171 686 5,143 10,286
02:56 05:52 11:44 29:20 35:12 58:40 170 682 5,114 10,227
02:57 05:54 11:48 29:30 35:24 59:00 169 678 5,085 10,169
02:58 05:56 11:52 29:40 35:36 59:20 169 674 5,056 10,112
02:59 05:58 11:56 29:50 35:48 59:40 168 670 5,028 10,056
03:00 06:00 12:00 30:00 36:00 00:00 167 667 5,000 10,000

4’ Terry O’Neill Concept2 Test for Male

WeightAgeAthlete
Level 5
Trained
Level 4
Fit
Level 3
Average
Level 2
Sedentary
Level 1
≤ 165 lbs 19-29 1243m
389W
01:36
1203m
353W
01:39
1122m
286W
01:46
1042m
229W
01:55
962m
180W
02:04
30-39 1227m
374W
01:37
1187m
339W
01:41
1107m
275W
01:48
1026m
219W
01:56
946m
171W
02:06
40-49 1208m
357W
01:39
1168m
323W
01:42
1087m
260W
01:50
1007m
207W
01:59
927m
161W
02:09
50-59 1172m
326W
01:42
1132m
294W
01:46
1051m
235W
01:54
971m
185W
02:03
891m
143W
02:14
60-69 1131m
293W
01:46
1091m
263W
01:49
1011m
209W
01:58
931m
163W
02:08
850m
124W
02:21
70-79 1052m
236W
01:54
1012m
210W
01:58
931m
163W
02:08
851m
125W
02:21
771m
93W
02:35
> 165 lbs 19-29 1281m
426W
01:33
1241m
387W
01:36
1161m
317W
01:43
1080m
255W
01:51
1000m
203W
02:00
30-39 1237m
383W
01:37
1197m
347W
01:40
1117m
282W
01:47
1037m
226W
01:55
957m
178W
02:05
40-49 1219m
367W
01:38
1178m
331W
01:41
1098m
268W
01:49
1018m
214W
01:57
938m
167W
02:07
50-59 1182m
334W
01:41
1142m
302W
01:45
1062m
243W
01:52
982m
192W
02:02
901m
148W
02:13
60-69 1141m
301W
01:45
1101m
270W
01:48
1021m
216W
01:57
940m
168W
02:07
860m
129W
02:19
70-79 1061m
242W
01:53
1020m
215W
01:57
940m
168W
02:07
860m
129W
02:19
780m
96W
02:33
 Distance covered in 4’, Watts, Pace

4’ Terry O’Neill Concept2 Test for Female

WeightAgeAthlete
Level 5
Trained
Level 4
Fit
Level 3
Average
Level 2
Sedentary
Level 1
≤ 135 lbs 19-29 1078m
254W
01:51
1038m
227W
01:55
958m
178W
02:05
878m
137W
02:16
798m
103W
02:30
30-39 1050m
234W
01:54
1010m
209W
01:58
929m
162W
02:09
849m
124W
02:21
769m
92W
02:36
40-49 1030m
221W
01:56
990m
197W
02:01
909m
152W
02:12
829m
115W
02:24
749m
85W
02:40
50-59 1011m
209W
01:58
971m
185W
02:03
891m
143W
02:14
811m
108W
02:27
730m
79W
02:44
60-69 992m
198W
02:00
951m
174W
02:06
871m
134W
02:17
791m
100W
02:31
711m
73W
02:48
70-79 973m
187W
02:03
933m
165W
02:08
852m
125W
02:20
772m
93W
02:35
692m
67W
02:53
> 135 lbs 19-29 1105m
273W
01:48
1065m
245W
01:52
985m
194W
02:01
905m
150W
02:12
824m
113W
02:25
30-39 1057m
239W
01:53
1017m
213W
01:57
936m
166W
02:08
856m
127W
02:20
776m
95W
02:34
40-49 1044m
230W
01:54
1004m
205W
01:59
923m
159W
02:10
843m
121W
02:22
763m
90W
02:37
50-59 1037m
226W
01:55
997m
201W
02:00
917m
156W
02:10
836m
118W
02:23
756m
88W
02:38
60-69 1023m
217W
01:57
983m
192W
02:02
903m
149W
02:12
823m
113W
02:25
743m
83W
02:41
70-79 944m
170W
02:07
904m
150W
02:12
823m
113W
02:25
743m
83W
02:41
663m
59W
03:00
 Distance covered in 4’, Watts, Pace

GB Rowing Team’s 7 Zones Training Matrix

The Training Matrix

The Training Matrix

(please note that they are some differences with Concept2 Guide)

Help for Stroke Rate Pacing

18 20 22 24
YouTube YouTube YouTube YouTube
26 28 30 32
YouTube YouTube YouTube YouTube

(thanks to RowAlong)

Contact

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