How To Find Your 2k Race Pace

One of the most important aspects of race preparation is determining your optimum race pace. In the excitement of race day, it’s all too easy to go out too hard, which generally means “dying” early and ending up with a disappointing finish (read more about the Fly and Die). The key to avoiding this is to know your pace ahead of time. This applies to any race distance on any Concept2 erg. 

Pace is shown in the larger central display on the PM5, and is expressed as time per 500 meters (or time per 1000m on the BikeErg). A pace of 2:28 means that it takes you 2 minutes and 28 seconds to row or ski 500 meters (or pedal 1000m on the BikeErg). The smaller the number, the less time it takes you to cover that distance. So, the smaller your pace number, the faster you are going.  

Below is a step-by-step protocol for determining your pace for a 2000 meter race. This same protocol can apply to any race distance. 

1. Set your PM for a fixed distance work piece of 2000 meters. As you go along, it will count down to 0 meters.  
2. Row, ski or ride the 2k, starting easy, at a pace you KNOW you can maintain for the whole piece. If you feel comfortable and strong, increase your intensity in the second half of the piece.  
3. At the end of the 2000 meters, note your average pace (ave/500m) for the entire 2k. This will be displayed in the Memory on the PM5 when you finish the piece. Record this in your log. 

About a week later, repeat the race distance as follows: 

1. Set your PM for a fixed distance work piece of 2000 meters.  
2. Start out at your average pace from the first piece. If you feel comfortable and strong, increase your intensity in the second half of the piece.  
3. Again, at the end of the piece, record your average pace for the entire 2k (ave/500m). 

Repeat this process every week or two until you close in on the best average pace that you are able to maintain for 2000 meters. As you get closer to your real race pace, the 2ks will get tougher, so be sure to be rested before each 2k trial. You probably shouldn’t do more than one of these test 2ks per week, especially as the race date approaches. 

After three or four of these pieces you should be homing in on your target 2K race pace. This is the pace at which you should start your 2K race. It will probably feel very easy to start at this pace and it will take discipline to keep to this race pace. But it’s important to stick with it, at least until the last 500 meters. At that time, if you feel strong, you can go ahead and increase the intensity. In fact, your goal is to completely “empty the tank” by the end of the race. This race pace will also be a good target for interval workouts as you prepare for the big event.