Strategies for a 7 Minute 2K on the Concept II Rower

Our purpose here is to show specifically how a simple goal, like rowing a seven-minute two thousand meters, can not only be systematically and deliberately approached from multiple protocols, but can generally encourage similar thinking in pursuing other fitness milestones.

Set the rowing ergometer for two thousand meters, row, and note the time at completion. Repeated regularly, the time to complete the two thousand meters will fall. Eventually, you may pass under the seven-minute mark and become one of the “better rowers.” This is one obvious and common approach to training for a 7 minute 2K on a rower (2K/7).

Let’s look at another approach. Set the rower for seven minutes and row, and note the distance on completion. Gradually, the distance for the seven minutes will increase. Eventually, you may pass the two thousand meter mark and become one of the “better rowers.”

The two approaches, “distance priority vs. time priority,” represent distinct yet converging processes for reaching the 2K/7. These two approaches suggest a third: hold the rate constant for as much time or as many meters as possible.