10K Rowing Guide

The 10K Distance

At 10,000 metres, the erg becomes an endurance event. The 10K tests your aerobic base, fuelling strategy, and ability to maintain form under fatigue. It is a popular training piece for marathon rowers and a benchmark distance for steady state fitness. Most athletes row the 10K at UT1/UT2 intensity — hard enough to be productive, sustainable enough to complete with good form.

Pacing

Pace the 10K conservatively. Your target split should be 12-18 seconds per 500m slower than your 2K pace. Start the first 2K at a comfortable rhythm and avoid the temptation to push early. The middle 6K should feel controlled and sustainable. Save any extra effort for the final 2K. Even splits across the full distance are the hallmark of a well-executed 10K.

Building Endurance

The best way to improve your 10K is consistent steady state volume. Aim for 3-4 sessions per week of 30-60 minutes at UT2 intensity (comfortable conversational pace). Add one threshold session per week — 3 x 15 minutes at 10K race pace with 3 minutes rest. Progressive overload by adding 5 minutes per week to your longest steady state session.

Tips

• +Stroke rate should be 20-24 spm for a sustainable 10K effort.
• +Break the distance into 2K blocks mentally — five blocks of 2K is more manageable than one block of 10K.
• +Hydrate during the piece — keep a water bottle within reach.
• +Use a fan to stay cool; overheating is the biggest performance limiter in long pieces.
• +Practice your fuelling strategy if training for half-marathon or marathon distances.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.