Rowing Benchmark
By the Watta Team · Updated March 2026
What is Rowing Benchmark?
Benchmarks are standardised test pieces performed under consistent conditions to track fitness over time. The most common rowing benchmarks: 500m (peak anaerobic power, 1:15-2:00), 2K (VO2 max and race fitness, 6:00-8:30), 5K (lactate threshold and aerobic endurance, 17:00-25:00), 30-minute distance (aerobic capacity), and max watts (single stroke peak power). Benchmarks should be performed after a standardised warm-up, on the same erg if possible, and at regular intervals (6-8 weeks). Results are used to calculate training paces: 2K split sets interval paces, 2K + 15-25s sets steady state pace. Tracking benchmarks over months reveals the effectiveness of your training programme and guides adjustments.
How Watta Uses Rowing Benchmark
Watta logs benchmark results with full Effort Score data, creating a longitudinal record of performance development. Comparing Effort Scores across benchmark tests shows whether improvements come from better fitness, better pacing, or both.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
Related Content
Every erg counts.
Download Watta and start tracking your workouts today.
Download on the App Store