By the time I sat down for my 5:45 2k, it felt like I'd already done a workout. That's the idea. Here's the exact warm-up I did on a Concept2, step by step, including the one piece that should panic you a little.
How long should a 2k erg warm-up be?
About 20 to 30 minutes. The one thing to remember is that the fitter you are, the longer it takes to warm up properly.
"The fitter you are, the longer it takes you to warm up."
There's probably some good physiological science behind that, but I'm going to bro science it. That was my experience. The later into the season I got, the longer it took me to warm up.
This warm-up is built for when you're fit and about to do your trials 2k or your end-of-season 2k. If you're not there yet, scale it down to where you are and how fit you are.
My exact 2k erg warm-up, step by step
| Step | What you do | What it's for |
|---|---|---|
| 1 | 15 minutes steady, building through U3 into U2 pace (easy, conversational). Bring the split down slowly over about 10 minutes. I was aiming for 1:45s at U2. In the last five minutes, lean on it a bit harder without maxing out. | Making sure your system's firing and your legs are properly warm. You should be sweating a bit by the end. |
| 2 | Light paddle, then get off the erg for a bit of stretching and some box breathing: in for four, hold for four, out for four, hold for four. | Calming yourself down. You're going to be excited to do a 2k anyway. |
| 3 | Back on and ladder up through threshold pressure: 30 seconds on, 30 off, 45 on, 45 off, one minute on, one minute off, at around rate 28 to 30. Then paddle it out for a few minutes. | Turning on the threshold engine, the middle part of your ability. That's the part a 2k needs firing. |
| 4 | One 3-minute piece at threshold pace. | Getting that engine firing. It should leave you a little panicked. |
| 5 | Paddle off for 5 minutes or so. | Settling before the race-pace work. |
| 6 | 4 x 30 seconds on, 30 seconds off. Solid pressure at rate 32, then 34, then 36, then race pace (37 to 38 for me). | Creeping closer to your target split each time, with the last one right on your 2k split. |
| 7 | You're about 30 minutes in, sweaty and warm. Roll onto the erg. | Big boy or big girl pants on. Knock out some numbers. |
Why one piece should panic you a little
Step 4 is the one that gets people. Three minutes at threshold pace, just before a 2k. That's going to feel a bit fucked, and that's the point.
I always found it that way. Considering you're about to do a 2k, it feels like you're working too much and spending too much energy.
"I can hold these numbers all right, but this feels like I'm spending energy at the wrong time."
It gets that engine firing, though. You should come off it feeling a little bit panicked, wondering if you've spent too much. That's normal.
Be honest with yourself about your fitness here. If you're early in the season, don't do the full 3 minutes. If you're in the elite team, fit and chasing a sub-6 2k (or the women's equivalent), do the whole thing.
What is threshold pace for a 2k warm-up?
Threshold is the middle part of your engine, and it's the part you need firing for a 2k. There's some science to it, but here's the bro science version. Whatever split you'd hold for a max 5k or 6k test is pretty close to your threshold. You might add a second or two to it.
When you're really fit, later in the season, it takes quite a bit of work to get that system firing properly. That's what steps 3 and 4 are for.
Warm up on the split you're actually trying to hold
This is the funniest thing about rowing. Watch rowers warming up for a 2k and you'd think every one of them was about to break the world record. They're all practising world record split.
"Just settle down, I know you're excited, but warm up on the split that you're trying to hold."
The race-pace bursts in step 6 are about creeping closer and closer to your target split, with the last one right on it. Try to make it feel easy. Just tap it along. Don't blast out splits, and don't be the one warming up at 1:23 like you're about to take down Olli Zeidler.
Right before you go in, you might do a 10-stroke burst where you pump out some big splits and watts. That's optional. For the most part, practise your actual 2k split.
Free tool: the erg calculator turns your target 2k time into the split to warm up on.
What it should feel like when you sit down
After all that, you've done your U3 and U2, your threshold work, your race-pace pieces and maybe one 10-stroke burst, with good breaks in between.
"You should be 30 minutes in and you should be feeling sweaty and warm and like you've already done a workout."
That's where you need to be, especially if you're super fit. Then roll onto the erg, put your big boy or big girl pants on and knock out some numbers.
Common mistakes
- A short warm-up when you're at your fittest. The fitter you are, the longer it takes to get the system firing.
- The full threshold piece too early in the season. Be honest with yourself and scale it.
- Being a hero in the warm-up. Warm up on your actual 2k split, not world record pace.
- Sitting down too dialled up. If your heart rate's too high for the work you're doing, get off and box breathe. More on that in how to get your head right before a race or a 2k.
The warm-up gets you ready on the day. The confidence comes from the weeks before, and these are the two erg sessions I did before every big 2k. If you want to see how I got to 5:45, here are my 2k erg scores by age.
Send this to a Meataxe who needs to hear it. Not sure what that is? Here's what a Meataxe rower is.
More from Shaun on this
Read the transcript
Do one three minute piece at threshold pace. Now that's gonna feel a bit fucked. Considering you're about to do a 2K. This three minute piece, I was always like, Jesus, man, like, I can hold these numbers all right, but this feels like I'm spending energy at the wrong time. Scale that depending on how fit you are and be honest with yourself. Like, if you're early in the season, don't do a full three minutes. But if you are in the elite team, training for the Olympics, and you're fit as fuck and you're wanting to you know break six on the erg or whatever the woman's equivalent to that is then yeah do this three minute threshold fuck it's like gets that engine firing and you should feel a little bit panicked afterwards going oh do i spend too much energy
Read the transcript
This is the funniest thing about rowing, is you watch all these muppets warming up for their 2K. I shouldn't call them muppets. You watch all these rovers warming up for their 2K, and mate, you'd think that all of those rovers are going to break the world record, eh? They're all practising world record split, and I'm like, just settle down. Just settle down, I know you're excited, but warm up on the split that you're trying to hold. And don't be one of those muppets who's like warming up at a 123, thinking he's about to take down Ollie Zeidler. I'll tell you what, I ain't in fucking 2K form.
