Wellbuilt
Strength
🚣 Concept2 Rower VO₂ Max Test
2,000m Time Trial Calculator & Protocol Guide
Athlete Information
2,000m Finishing Time
Enter the athlete's total time from the Concept2 PM5 monitor:
⚠ Body weight in kg required. To convert: lbs ÷ 2.205 = kg
Wellbuilt Strength
Test Results
Athlete:
Date:
Age:
Sex:
Body Weight: kg
2k Time:
500m Split:
--
Avg Watts
--
Absolute VO₂ Max
-- ml/kg/min
Estimated Relative VO₂ Max
Test Purpose
The Concept2 2,000m Time Trial is the gold standard rowing fitness test used worldwide from Olympic programs to CrossFit gyms. It estimates VO₂ max using average power output (watts) and body weight. The 2k is long enough to require near-maximal aerobic effort while short enough to produce a true peak performance.
Equipment Required
- Concept2 Rower (Model C, D, or E) with PM5 monitor
- Drag factor: 120–130 for men, 100–110 for women
- Fan or air circulation directed at athlete
- Stopwatch as backup timer
- Water and towel available post-test
- Coach to monitor and record results from PM5
Pre-Test Requirements
Athletes must:
- Avoid eating for at least 2–3 hours before
- Be well hydrated — drink water 60–90 min beforehand
- Complete 10–15 min warm-up (easy rowing + 4–6 x 15 sec hard strokes)
- Use consistent foot stretcher and damper settings each test
- Be well-rested — at least 48 hours from last hard session
- Record drag factor from PM5 for consistency
Setting Up the PM5
- Press center button to wake the PM5
- Select Select Workout → Standard List → 2000m
- Press checkmark to confirm and start
- Monitor displays pace, watts, and stroke rate live
- At finish, record: Total Time and Average 500m Split
💡 To check drag factor: Menu → More Options → Display Drag Factor. Row a few strokes and read the number.
Pacing Strategy
| Level | Pacing Approach | Stroke Rate |
|---|---|---|
| Beginner | Start conservative, build last 500m | 22–24 spm |
| Intermediate | Even split from 250m in | 24–26 spm |
| Advanced | 1–2 sec faster in last 500m | 26–30 spm |
| Elite | Aggressive start, settle, sprint last 500m | 28–32 spm |
VO₂ Max Formula
Step 1 — Watts from 2k time:
Watts = 2.80 ÷ (500m split in seconds ÷ 500)³
Step 2 — Relative VO₂ Max:
VO₂ max = (Watts × 10.8 ÷ body weight kg) + 7
Example: 7:30 finish → 112.5 sec/500m split → 156W → (156 × 10.8 ÷ 75) + 7 = 29.5 ml/kg/min
Watts = 2.80 ÷ (500m split in seconds ÷ 500)³
Step 2 — Relative VO₂ Max:
VO₂ max = (Watts × 10.8 ÷ body weight kg) + 7
Example: 7:30 finish → 112.5 sec/500m split → 156W → (156 × 10.8 ÷ 75) + 7 = 29.5 ml/kg/min
Female Normative Data
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | <25.0 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | >41.9 |
| 20-29 | <23.6 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | >41.0 |
| 30-39 | <22.8 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | >40.0 |
| 40-49 | <21.0 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | >36.9 |
| 50-59 | <20.2 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | >35.7 |
| 60+ | <17.5 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | >31.4 |
Male Normative Data
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | <35.0 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | >55.9 |
| 20-29 | <33.0 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | >52.4 |
| 30-39 | <31.5 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | >49.4 |
| 40-49 | <30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | >48.0 |
| 50-59 | <26.1 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | >45.3 |
| 60+ | <20.5 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | >44.2 |
Concept2 2k Time Benchmarks
| Level | Men 2k Time | Women 2k Time |
|---|---|---|
| Beginner | > 8:00 | > 9:00 |
| Recreational | 7:30 – 8:00 | 8:30 – 9:00 |
| Intermediate | 7:00 – 7:30 | 8:00 – 8:30 |
| Advanced | 6:30 – 7:00 | 7:30 – 8:00 |
| Elite / Competitive | < 6:00 | < 7:00 |
Elite Rower Reference
| Athlete Type | VO₂ Max | Typical 2k |
|---|---|---|
| Olympic Men's Rower | 70–80 ml/kg/min | 5:40 – 6:10 |
| Olympic Women's Rower | 60–70 ml/kg/min | 6:40 – 7:10 |
| Competitive Masters Men | 50–60 ml/kg/min | 6:30 – 7:00 |
| Recreational Athlete | 35–50 ml/kg/min | 7:00 – 8:30 |
Safety Protocols
- Always have a coach or assistant present
- Ensure foot straps are properly secured before starting
- Keep a clear area around the rower
- Have water available immediately after
- Monitor athlete for signs of distress throughout
- Allow 5–10 min easy rowing cool-down post-test
- Athletes with cardiovascular concerns must consult a physician first
- Do NOT perform 2k within 48 hours of another maximal test
Test Environment
- Temperature: 65–75°F (18–24°C)
- Humidity: Below 60%
- Airflow: Consistent fan directed at athlete
- Time of day: Consistent — morning preferred
- Damper: Record and replicate exactly each test
- Rest: 48+ hours from last hard session
Retesting Schedule
- Retest every 4–8 weeks
- Use identical damper/drag factor settings every time
- Same warm-up protocol every time for valid comparison
- Improvement of 5–15 seconds on 2k = meaningful progress
Training Recommendations
- Very Poor – Fair: UT2 steady-state rows (60–70% max HR), 20–40 min, 3–4x/week
- Good – Excellent: Threshold intervals (4–8 x 4 min at 2k pace +4 sec), 1:1 rest
- Superior: Mixed — VO₂ max intervals (8 x 500m), threshold, and long steady-state
- All levels: 1–2 technique-focused sessions per week at low intensity