2,000-meters Indoor Rowing Interactive Training Plans

Concept2

These plans, featured in the renowned Concept2 Indoor Rowing Training Guide v2 were crafted
by ex GB rowing coach Terry O’Neill and Alex Skelton.

Since its release in 2003, a plethora of apps and plans have emerged in the realm of indoor rowing.
However, these "old-school" plans remain unparalleled in their comprehensiveness and adaptability.

The page also computerizes some programs from the excellent Concept2 Indoor Rowing Sailing Guide
written by coach Eddie Fletcher and published in 2008.

Adapt the fields in accordance with your data:

Age: Max Hearth Rate: (optional) Resting Hearth Rate:

2,000m Row Time: (for watts & pace)

Weeks: Training Plan:

With your data and these training bands percentages :

Training Bands

	HR Zones	Watts Zones	“Seiler” Zones
Utilization Training 2	55-70%	50-60%	1	Steady State
Utilization Training 1	70-80%	60-70%	2	Steady State
Aerobic Threshold	80-85%	70-80%	2
Oxygen Transportation	85-95%	80-105%	3
Anaerobic	95-100%	105-115%	3

(other sources than the Concept2 Training Guide may use different percentages)

Yours Training Bands are :

	SPM	Hearth Rates	Power Wattage	500m Pace	Warm-up & Cool down
UT2	18-20	118-(avg:128)-138	114-(avg:126)-137	02:16-(avg:02:20)-02:25	5-8 mins	SS
UT1	20-24	138-(avg:144)-150	137-(avg:149)-160	02:09-(avg:02:13)-02:16	8-10 mins	SS
AT	24-28	150-(avg:154)-157	160-(avg:171)-183	02:04-(avg:02:06)-02:09	10-12 mins
TR	28-32	157-(avg:163)-170	183-(avg:211)-240	01:53-(avg:01:58)-02:04	12-15 mins
AN	32+	170-(avg:173)-176	240-(avg:251)-263	01:50-(avg:01:51)-01:53	15-20 mins

40 Minutes Fitness Programme with 5 sessions per week
(Celia & Keith Atkinson)

Preparation
Week		day 1	day 2	day 3	day 4	day 5
1	light:	1x30’ UT1 @ 18	3x10’ UT1 @ 20	1x30’ UT2 @ 18	2x15’ UT1 @ 20	3x10’ UT1 @ 22
2	medium:	1x30’ UT1 @ 20	3x10’ UT1 @ 22	1x40’ UT2 @ 18	2x15’ UT1 @ 22	3x10’ UT1 @ 23
3	hard:	1x30’ UT1 @ 22	3x10’ UT1 @ 24	1x40’ UT2 @ 20	2x15’ UT1 @ 24	3x10’ UT1 @ 24

Development
Week		day 1	day 2	day 3	day 4	day 5
4	light:	3x7’ AT @ 26	2x15’ UT1 @ 20	1x40’ UT2 @ 18	4x6’ AT @ 26	3x10’ UT1 @ 22
5	medium:	4x7’ AT @ 26	2x15’ UT1 @ 22	1x40’ UT2 @ 20	4x6’ AT @ 28	3x10’ UT1 @ 23
6	hard:	4x7’ AT @ 28	2x15’ UT1 @ 24	1x40’ UT2 @ 20	5x6’ AT @ 28	3x10’ UT1 @ 24

Consolidation
Week		day 1	day 2	day 3	day 4	day 5
7	light:	5x3’ TR @ 28	2x(6x1’) AN @ 32	3x10’ UT1 @ 20	6x2’ TR @ 30	4x6’ AT @ 26
8	medium:	6x3’ TR @ 28	3x(6x45’’) AN @ 34	3x10’ UT1 @ 22	2x(4x2’) TR @ 30	4x6’ AT @ 28
9	hard:	6x3’ TR @ 30	3x(6x45’’) AN @ 36	3x10’ UT1 @ 24	2x(4x2’) TR @ 32	5x6’ AT @ 28
10	light:	5x3’ TR @ 28	2x(6x1’) AN @ 32	3x10’ UT1 @ 20	6x2’ TR @ 30	4x6’ AT @ 26
11	medium:	6x3’ TR @ 28	3x(6x45’’) AN @ 34	3x10’ UT1 @ 22	2x(4x2’) TR @ 30	4x6’ AT @ 28
12	taper:	1x25’ UT2	1x3’ TR	2x1.5’ AN	1x45’’ AN	2,000m

(although not explicitly stated in the guide, a 12-week plan is likely more beneficial for fitness purposes)

+ + +

Indicative Training Pace Guide from 50% to 115% Watts

2,000m	500m	50%W	55%W	60%W	65%W	70%W	75%W 60’	80%W	85%W 6,000m	90%W	95%W	100%	105%	110%	115%
		UT2			UT1		AT		TR					AN
2,000m	500m	06:00	480 W 01:30 90’’	240 01:53 +23’’	264 01:49 +20’’	288 01:46 +17’’	312 01:43 +14’’	336 01:41 +11’’	360 01:39 +9’’	384 01:36 +7’’	408 01:35 +5’’	432 01:33 +3’’	456 01:31 +2’’	480 01:30 --0’’	504 01:28 -1’’	528 01:27 -3’’	552 01:25 -4’’
06:04	464 W 01:31 91’’	232 01:54 +24’’	255 01:51 +20’’	279 01:47 +17’’	302 01:45 +14’’	325 01:42 +11’’	348 01:40 +9’’	372 01:38 +7’’	395 01:36 +5’’	418 01:34 +3’’	441 01:32 +2’’	464 01:31 --0’’	488 01:29 -1’’	511 01:28 -3’’	534 01:26 -4’’
06:08	449 W 01:32 92’’	225 01:55 +24’’	247 01:52 +20’’	270 01:49 +17’’	292 01:46 +14’’	315 01:43 +12’’	337 01:41 +9’’	360 01:39 +7’’	382 01:37 +5’’	405 01:35 +3’’	427 01:33 +2’’	449 01:32 --0’’	472 01:30 -1’’	494 01:29 -3’’	517 01:27 -4’’
06:12	435 W 01:33 93’’	218 01:57 +24’’	239 01:53 +21’’	261 01:50 +17’’	283 01:47 +14’’	305 01:44 +12’’	326 01:42 +9’’	348 01:40 +7’’	370 01:38 +5’’	392 01:36 +3’’	413 01:34 +2’’	435 01:33 --0’’	457 01:31 -2’’	479 01:30 -3’’	500 01:28 -4’’
06:16	421 W 01:34 94’’	211 01:58 +24’’	232 01:54 +21’’	253 01:51 +17’’	274 01:48 +15’’	295 01:45 +12’’	316 01:43 +9’’	337 01:41 +7’’	358 01:39 +5’’	379 01:37 +3’’	400 01:35 +2’’	421 01:34 --0’’	442 01:32 -2’’	464 01:31 -3’’	485 01:29 -4’’
06:20	408 W 01:35 95’’	204 01:59 +25’’	225 01:55 +21’’	245 01:52 +18’’	265 01:49 +15’’	286 01:46 +12’’	306 01:44 +10’’	327 01:42 +7’’	347 01:40 +5’’	367 01:38 +3’’	388 01:36 +2’’	408 01:35 -0’’	429 01:33 -2’’	449 01:32 -3’’	469 01:30 -4’’
06:24	396 W 01:36 96’’	198 02:00 +25’’	218 01:57 +21’’	237 01:53 +18’’	257 01:50 +15’’	277 01:48 +12’’	297 01:45 +10’’	316 01:43 +7’’	336 01:41 +5’’	356 01:39 +3’’	376 01:37 +2’’	396 01:36 --0’’	415 01:34 -2’’	435 01:32 -3’’	455 01:31 -4’’
06:28	383 W 01:37 97’’	192 02:02 +25’’	211 01:58 +21’’	230 01:55 +18’’	249 01:51 +15’’	268 01:49 +12’’	288 01:46 +10’’	307 01:44 +7’’	326 01:42 +5’’	345 01:40 +3’’	364 01:38 +2’’	383 01:37 -0’’	403 01:35 -2’’	422 01:33 -3’’	441 01:32 -4’’
06:32	372 W 01:38 98’’	186 02:03 +25’’	205 01:59 +22’’	223 01:56 +18’’	242 01:53 +15’’	260 01:50 +12’’	279 01:47 +10’’	297 01:45 +8’’	316 01:43 +5’’	335 01:41 +4’’	353 01:39 +2’’	372 01:38 -0’’	390 01:36 -2’’	409 01:34 -3’’	428 01:33 -4’’
06:36	361 W 01:39 99’’	180 02:04 +26’’	198 02:00 +22’’	216 01:57 +18’’	234 01:54 +15’’	252 01:51 +12’’	271 01:48 +10’’	289 01:46 +8’’	307 01:44 +6’’	325 01:42 +4’’	343 01:40 +2’’	361 01:39 --0’’	379 01:37 -2’’	397 01:35 -3’’	415 01:34 -5’’
06:40	350 W 01:40 100’’	175 02:05 +26’’	193 02:02 +22’’	210 01:58 +19’’	228 01:55 +15’’	245 01:52 +13’’	263 01:50 +10’’	280 01:47 +8’’	298 01:45 +6’’	315 01:43 +4’’	333 01:41 +2’’	350 01:40 -0’’	368 01:38 -2’’	385 01:36 -3’’	403 01:35 -5’’
06:44	340 W 01:41 101’’	170 02:07 +26’’	187 02:03 +22’’	204 01:59 +19’’	221 01:56 +16’’	238 01:53 +13’’	255 01:51 +10’’	272 01:48 +8’’	289 01:46 +6’’	306 01:44 +4’’	323 01:42 +2’’	340 01:41 -0’’	357 01:39 -2’’	374 01:37 -3’’	391 01:36 -5’’
06:48	330 W 01:42 102’’	165 02:08 +27’’	181 02:04 +22’’	198 02:00 +19’’	214 01:57 +16’’	231 01:54 +13’’	247 01:52 +10’’	264 01:49 +8’’	280 01:47 +6’’	297 01:45 +4’’	313 01:43 +2’’	330 01:42 --0’’	346 01:40 -2’’	363 01:38 -3’’	379 01:37 -5’’
06:52	320 W 01:43 103’’	160 02:09 +27’’	176 02:05 +23’’	192 02:02 +19’’	208 01:58 +16’’	224 01:56 +13’’	240 01:53 +10’’	256 01:50 +8’’	272 01:48 +6’’	288 01:46 +4’’	304 01:44 +2’’	320 01:43 --0’’	336 01:41 -2’’	352 01:39 -3’’	368 01:38 -5’’
06:56	311 W 01:44 104’’	156 02:11 +27’’	171 02:06 +23’’	187 02:03 +19’’	202 02:00 +16’’	218 01:57 +13’’	233 01:54 +10’’	249 01:52 +8’’	264 01:49 +6’’	280 01:47 +4’’	296 01:45 +2’’	311 01:44 --0’’	327 01:42 -2’’	342 01:40 -3’’	358 01:39 -5’’
07:00	302 W 01:45 105’’	151 02:12 +27’’	166 02:08 +23’’	181 02:04 +19’’	197 02:01 +16’’	212 01:58 +13’’	227 01:55 +11’’	242 01:53 +8’’	257 01:50 +6’’	272 01:48 +4’’	287 01:46 +2’’	302 01:45 --0’’	317 01:43 -2’’	333 01:41 -3’’	348 01:40 -5’’
07:04	294 W 01:46 106’’	147 02:13 +28’’	162 02:09 +23’’	176 02:05 +20’’	191 02:02 +16’’	206 01:59 +13’’	220 01:56 +11’’	235 01:54 +8’’	250 01:51 +6’’	264 01:49 +4’’	279 01:47 +2’’	294 01:46 -0’’	309 01:44 -2’’	323 01:42 -3’’	338 01:41 -5’’
07:08	286 W 01:47 107’’	143 02:14 +28’’	157 02:10 +24’’	171 02:06 +20’’	186 02:03 +17’’	200 02:00 +14’’	214 01:57 +11’’	229 01:55 +8’’	243 01:52 +6’’	257 01:50 +4’’	271 01:48 +2’’	286 01:47 --0’’	300 01:45 -2’’	314 01:43 -3’’	329 01:42 -5’’
07:12	278 W 01:48 108’’	139 02:16 +28’’	153 02:11 +24’’	167 02:08 +20’’	181 02:04 +17’’	194 02:01 +14’’	208 01:58 +11’’	222 01:56 +8’’	236 01:54 +6’’	250 01:51 +4’’	264 01:49 +2’’	278 01:48 --0’’	292 01:46 -2’’	306 01:44 -3’’	320 01:43 -5’’
07:16	270 W 01:49 109’’	135 02:17 +28’’	149 02:13 +24’’	162 02:09 +20’’	176 02:05 +17’’	189 02:02 +14’’	203 01:59 +11’’	216 01:57 +8’’	230 01:55 +6’’	243 01:52 +4’’	257 01:50 +2’’	270 01:49 --0’’	284 01:47 -2’’	297 01:45 -3’’	311 01:44 -5’’
07:20	263 W 01:50 110’’	131 02:18 +29’’	145 02:14 +24’’	158 02:10 +20’’	171 02:06 +17’’	184 02:03 +14’’	197 02:01 +11’’	210 01:58 +8’’	224 01:56 +6’’	237 01:53 +4’’	250 01:51 +2’’	263 01:50 -0’’	276 01:48 -2’’	289 01:46 -3’’	302 01:44 -5’’
07:24	256 W 01:51 111’’	128 02:19 +29’’	141 02:15 +24’’	154 02:11 +21’’	166 02:08 +17’’	179 02:05 +14’’	192 02:02 +11’’	205 01:59 +9’’	218 01:57 +6’’	230 01:54 +4’’	243 01:52 +2’’	256 01:51 -0’’	269 01:49 -2’’	282 01:47 -3’’	294 01:45 -5’’
07:28	249 W 01:52 112’’	125 02:21 +29’’	137 02:16 +25’’	149 02:12 +21’’	162 02:09 +17’’	174 02:06 +14’’	187 02:03 +11’’	199 02:00 +9’’	212 01:58 +6’’	224 01:56 +4’’	237 01:53 +2’’	249 01:52 -0’’	262 01:50 -2’’	274 01:48 -4’’	286 01:46 -5’’
07:32	243 W 01:53 113’’	121 02:22 +29’’	133 02:17 +25’’	146 02:13 +21’’	158 02:10 +17’’	170 02:07 +14’’	182 02:04 +11’’	194 02:01 +9’’	206 01:59 +6’’	218 01:57 +4’’	230 01:54 +2’’	243 01:53 --0’’	255 01:51 -2’’	267 01:49 -4’’	279 01:47 -5’’
07:36	236 W 01:54 114’’	118 02:23 +30’’	130 02:19 +25’’	142 02:15 +21’’	154 02:11 +18’’	165 02:08 +14’’	177 02:05 +11’’	189 02:02 +9’’	201 02:00 +6’’	213 01:58 +4’’	224 01:55 +2’’	236 01:54 -0’’	248 01:52 -2’’	260 01:50 -4’’	272 01:48 -5’’
07:40	230 W 01:55 115’’	115 02:24 +30’’	127 02:20 +25’’	138 02:16 +21’’	150 02:12 +18’’	161 02:09 +15’’	173 02:06 +12’’	184 02:03 +9’’	196 02:01 +6’’	207 01:59 +4’’	219 01:56 +2’’	230 01:55 -0’’	242 01:53 -2’’	253 01:51 -4’’	265 01:49 -5’’
07:44	224 W 01:56 116’’	112 02:26 +30’’	123 02:21 +26’’	135 02:17 +22’’	146 02:13 +18’’	157 02:10 +15’’	168 02:07 +12’’	179 02:04 +9’’	191 02:02 +6’’	202 02:00 +4’’	213 01:58 +2’’	224 01:56 -0’’	235 01:54 -2’’	247 01:52 -4’’	258 01:50 -5’’
07:48	219 W 01:57 117’’	109 02:27 +30’’	120 02:22 +26’’	131 02:18 +22’’	142 02:15 +18’’	153 02:11 +15’’	164 02:08 +12’’	175 02:06 +9’’	186 02:03 +7’’	197 02:01 +4’’	208 01:59 +2’’	219 01:57 -0’’	229 01:55 -2’’	240 01:53 -4’’	251 01:51 -5’’
07:52	213 W 01:58 118’’	107 02:28 +31’’	117 02:24 +26’’	128 02:19 +22’’	138 02:16 +18’’	149 02:12 +15’’	160 02:09 +12’’	170 02:07 +9’’	181 02:04 +7’’	192 02:02 +4’’	202 02:00 +2’’	213 01:58 -0’’	224 01:56 -2’’	234 01:54 -4’’	245 01:52 -5’’
07:56	208 W 01:59 119’’	104 02:29 +31’’	114 02:25 +26’’	125 02:21 +22’’	135 02:17 +18’’	145 02:14 +15’’	156 02:10 +12’’	166 02:08 +9’’	177 02:05 +7’’	187 02:03 +4’’	197 02:01 +2’’	208 01:59 -0’’	218 01:57 -2’’	228 01:55 -4’’	239 01:53 -5’’
08:00	203 W 02:00 120’’	101 02:31 +31’’	111 02:26 +26’’	122 02:22 +22’’	132 02:18 +19’’	142 02:15 +15’’	152 02:12 +12’’	162 02:09 +9’’	172 02:06 +7’’	182 02:04 +4’’	192 02:02 +2’’	203 02:00 -0’’	213 01:58 -2’’	223 01:56 -4’’	233 01:54 -5’’
2,000m	500m	50%W	55%W	60%W	65%W	70%W	60’ 75%W	80%W	6,000m 85%W	90%W	95%W	100%	105%	110%	115%
		UT2			UT1		AT		TR					AN

(other sources may use different percentages)

Rule of 3 with Rowing Pace per 500m

500m	1,000m	2,000m	5,000m	6,000m	10,000m	1 min	4 min	30 min	60 min
01:10	02:20	04:40	11:40	14:00	23:20	429	1,714	12,857	25,714
01:11	02:22	04:44	11:50	14:12	23:40	423	1,690	12,676	25,352
01:12	02:24	04:48	12:00	14:24	24:00	417	1,667	12,500	25,000
01:13	02:26	04:52	12:10	14:36	24:20	411	1,644	12,329	24,658
01:14	02:28	04:56	12:20	14:48	24:40	405	1,622	12,162	24,324
01:15	02:30	05:00	12:30	15:00	25:00	400	1,600	12,000	24,000
01:16	02:32	05:04	12:40	15:12	25:20	395	1,579	11,842	23,684
01:17	02:34	05:08	12:50	15:24	25:40	390	1,558	11,688	23,377
01:18	02:36	05:12	13:00	15:36	26:00	385	1,538	11,538	23,077
01:19	02:38	05:16	13:10	15:48	26:20	380	1,519	11,392	22,785
01:20	02:40	05:20	13:20	16:00	26:40	375	1,500	11,250	22,500
01:21	02:42	05:24	13:30	16:12	27:00	370	1,481	11,111	22,222
01:22	02:44	05:28	13:40	16:24	27:20	366	1,463	10,976	21,951
01:23	02:46	05:32	13:50	16:36	27:40	361	1,446	10,843	21,687
01:24	02:48	05:36	14:00	16:48	28:00	357	1,429	10,714	21,429
01:25	02:50	05:40	14:10	17:00	28:20	353	1,412	10,588	21,176
01:26	02:52	05:44	14:20	17:12	28:40	349	1,395	10,465	20,930
01:27	02:54	05:48	14:30	17:24	29:00	345	1,379	10,345	20,690
01:28	02:56	05:52	14:40	17:36	29:20	341	1,364	10,227	20,455
01:29	02:58	05:56	14:50	17:48	29:40	337	1,348	10,112	20,225
01:30	03:00	06:00	15:00	18:00	30:00	333	1,333	10,000	20,000
01:31	03:02	06:04	15:10	18:12	30:20	330	1,319	9,890	19,780
01:32	03:04	06:08	15:20	18:24	30:40	326	1,304	9,783	19,565
01:33	03:06	06:12	15:30	18:36	31:00	323	1,290	9,677	19,355
01:34	03:08	06:16	15:40	18:48	31:20	319	1,277	9,574	19,149
01:35	03:10	06:20	15:50	19:00	31:40	316	1,263	9,474	18,947
01:36	03:12	06:24	16:00	19:12	32:00	313	1,250	9,375	18,750
01:37	03:14	06:28	16:10	19:24	32:20	309	1,237	9,278	18,557
01:38	03:16	06:32	16:20	19:36	32:40	306	1,224	9,184	18,367
01:39	03:18	06:36	16:30	19:48	33:00	303	1,212	9,091	18,182
01:40	03:20	06:40	16:40	20:00	33:20	300	1,200	9,000	18,000
01:41	03:22	06:44	16:50	20:12	33:40	297	1,188	8,911	17,822
01:42	03:24	06:48	17:00	20:24	34:00	294	1,176	8,824	17,647
01:43	03:26	06:52	17:10	20:36	34:20	291	1,165	8,738	17,476
01:44	03:28	06:56	17:20	20:48	34:40	288	1,154	8,654	17,308
01:45	03:30	07:00	17:30	21:00	35:00	286	1,143	8,571	17,143
01:46	03:32	07:04	17:40	21:12	35:20	283	1,132	8,491	16,981
01:47	03:34	07:08	17:50	21:24	35:40	280	1,121	8,411	16,822
01:48	03:36	07:12	18:00	21:36	36:00	278	1,111	8,333	16,667
01:49	03:38	07:16	18:10	21:48	36:20	275	1,101	8,257	16,514
01:50	03:40	07:20	18:20	22:00	36:40	273	1,091	8,182	16,364
01:51	03:42	07:24	18:30	22:12	37:00	270	1,081	8,108	16,216
01:52	03:44	07:28	18:40	22:24	37:20	268	1,071	8,036	16,071
01:53	03:46	07:32	18:50	22:36	37:40	265	1,062	7,965	15,929
01:54	03:48	07:36	19:00	22:48	38:00	263	1,053	7,895	15,789
01:55	03:50	07:40	19:10	23:00	38:20	261	1,043	7,826	15,652
01:56	03:52	07:44	19:20	23:12	38:40	259	1,034	7,759	15,517
01:57	03:54	07:48	19:30	23:24	39:00	256	1,026	7,692	15,385
01:58	03:56	07:52	19:40	23:36	39:20	254	1,017	7,627	15,254
01:59	03:58	07:56	19:50	23:48	39:40	252	1,008	7,563	15,126
02:00	04:00	08:00	20:00	24:00	40:00	250	1,000	7,500	15,000
02:01	04:02	08:04	20:10	24:12	40:20	248	992	7,438	14,876
02:02	04:04	08:08	20:20	24:24	40:40	246	984	7,377	14,754
02:03	04:06	08:12	20:30	24:36	41:00	244	976	7,317	14,634
02:04	04:08	08:16	20:40	24:48	41:20	242	968	7,258	14,516
02:05	04:10	08:20	20:50	25:00	41:40	240	960	7,200	14,400
02:06	04:12	08:24	21:00	25:12	42:00	238	952	7,143	14,286
02:07	04:14	08:28	21:10	25:24	42:20	236	945	7,087	14,173
02:08	04:16	08:32	21:20	25:36	42:40	234	938	7,031	14,063
02:09	04:18	08:36	21:30	25:48	43:00	233	930	6,977	13,953
02:10	04:20	08:40	21:40	26:00	43:20	231	923	6,923	13,846
02:11	04:22	08:44	21:50	26:12	43:40	229	916	6,870	13,740
02:12	04:24	08:48	22:00	26:24	44:00	227	909	6,818	13,636
02:13	04:26	08:52	22:10	26:36	44:20	226	902	6,767	13,534
02:14	04:28	08:56	22:20	26:48	44:40	224	896	6,716	13,433
02:15	04:30	09:00	22:30	27:00	45:00	222	889	6,667	13,333
02:16	04:32	09:04	22:40	27:12	45:20	221	882	6,618	13,235
02:17	04:34	09:08	22:50	27:24	45:40	219	876	6,569	13,139
02:18	04:36	09:12	23:00	27:36	46:00	217	870	6,522	13,043
02:19	04:38	09:16	23:10	27:48	46:20	216	863	6,475	12,950
02:20	04:40	09:20	23:20	28:00	46:40	214	857	6,429	12,857
02:21	04:42	09:24	23:30	28:12	47:00	213	851	6,383	12,766
02:22	04:44	09:28	23:40	28:24	47:20	211	845	6,338	12,676
02:23	04:46	09:32	23:50	28:36	47:40	210	839	6,294	12,587
02:24	04:48	09:36	24:00	28:48	48:00	208	833	6,250	12,500
02:25	04:50	09:40	24:10	29:00	48:20	207	828	6,207	12,414
02:26	04:52	09:44	24:20	29:12	48:40	205	822	6,164	12,329
02:27	04:54	09:48	24:30	29:24	49:00	204	816	6,122	12,245
02:28	04:56	09:52	24:40	29:36	49:20	203	811	6,081	12,162
02:29	04:58	09:56	24:50	29:48	49:40	201	805	6,040	12,081
02:30	05:00	10:00	25:00	30:00	50:00	200	800	6,000	12,000
02:31	05:02	10:04	25:10	30:12	50:20	199	795	5,960	11,921
02:32	05:04	10:08	25:20	30:24	50:40	197	789	5,921	11,842
02:33	05:06	10:12	25:30	30:36	51:00	196	784	5,882	11,765
02:34	05:08	10:16	25:40	30:48	51:20	195	779	5,844	11,688
02:35	05:10	10:20	25:50	31:00	51:40	194	774	5,806	11,613
02:36	05:12	10:24	26:00	31:12	52:00	192	769	5,769	11,538
02:37	05:14	10:28	26:10	31:24	52:20	191	764	5,732	11,465
02:38	05:16	10:32	26:20	31:36	52:40	190	759	5,696	11,392
02:39	05:18	10:36	26:30	31:48	53:00	189	755	5,660	11,321
02:40	05:20	10:40	26:40	32:00	53:20	188	750	5,625	11,250
02:41	05:22	10:44	26:50	32:12	53:40	186	745	5,590	11,180
02:42	05:24	10:48	27:00	32:24	54:00	185	741	5,556	11,111
02:43	05:26	10:52	27:10	32:36	54:20	184	736	5,521	11,043
02:44	05:28	10:56	27:20	32:48	54:40	183	732	5,488	10,976
02:45	05:30	11:00	27:30	33:00	55:00	182	727	5,455	10,909
02:46	05:32	11:04	27:40	33:12	55:20	181	723	5,422	10,843
02:47	05:34	11:08	27:50	33:24	55:40	180	719	5,389	10,778
02:48	05:36	11:12	28:00	33:36	56:00	179	714	5,357	10,714
02:49	05:38	11:16	28:10	33:48	56:20	178	710	5,325	10,651
02:50	05:40	11:20	28:20	34:00	56:40	176	706	5,294	10,588
02:51	05:42	11:24	28:30	34:12	57:00	175	702	5,263	10,526
02:52	05:44	11:28	28:40	34:24	57:20	174	698	5,233	10,465
02:53	05:46	11:32	28:50	34:36	57:40	173	694	5,202	10,405
02:54	05:48	11:36	29:00	34:48	58:00	172	690	5,172	10,345
02:55	05:50	11:40	29:10	35:00	58:20	171	686	5,143	10,286
02:56	05:52	11:44	29:20	35:12	58:40	170	682	5,114	10,227
02:57	05:54	11:48	29:30	35:24	59:00	169	678	5,085	10,169
02:58	05:56	11:52	29:40	35:36	59:20	169	674	5,056	10,112
02:59	05:58	11:56	29:50	35:48	59:40	168	670	5,028	10,056
03:00	06:00	12:00	30:00	36:00	00:00	167	667	5,000	10,000

4’ Terry O’Neill Concept2 Test for Male

Weight	Age	Athlete Level 5	Trained Level 4	Fit Level 3	Average Level 2	Sedentary Level 1
≤ 165 lbs	19-29	1243m 389W 01:36	1203m 353W 01:39	1122m 286W 01:46	1042m 229W 01:55	962m 180W 02:04
	30-39	1227m 374W 01:37	1187m 339W 01:41	1107m 275W 01:48	1026m 219W 01:56	946m 171W 02:06
	40-49	1208m 357W 01:39	1168m 323W 01:42	1087m 260W 01:50	1007m 207W 01:59	927m 161W 02:09
	50-59	1172m 326W 01:42	1132m 294W 01:46	1051m 235W 01:54	971m 185W 02:03	891m 143W 02:14
	60-69	1131m 293W 01:46	1091m 263W 01:49	1011m 209W 01:58	931m 163W 02:08	850m 124W 02:21
	70-79	1052m 236W 01:54	1012m 210W 01:58	931m 163W 02:08	851m 125W 02:21	771m 93W 02:35
> 165 lbs	19-29	1281m 426W 01:33	1241m 387W 01:36	1161m 317W 01:43	1080m 255W 01:51	1000m 203W 02:00
	30-39	1237m 383W 01:37	1197m 347W 01:40	1117m 282W 01:47	1037m 226W 01:55	957m 178W 02:05
	40-49	1219m 367W 01:38	1178m 331W 01:41	1098m 268W 01:49	1018m 214W 01:57	938m 167W 02:07
	50-59	1182m 334W 01:41	1142m 302W 01:45	1062m 243W 01:52	982m 192W 02:02	901m 148W 02:13
	60-69	1141m 301W 01:45	1101m 270W 01:48	1021m 216W 01:57	940m 168W 02:07	860m 129W 02:19
	70-79	1061m 242W 01:53	1020m 215W 01:57	940m 168W 02:07	860m 129W 02:19	780m 96W 02:33
		Distance covered in 4’, Watts, Pace

4’ Terry O’Neill Concept2 Test for Female

Weight	Age	Athlete Level 5	Trained Level 4	Fit Level 3	Average Level 2	Sedentary Level 1
≤ 135 lbs	19-29	1078m 254W 01:51	1038m 227W 01:55	958m 178W 02:05	878m 137W 02:16	798m 103W 02:30
	30-39	1050m 234W 01:54	1010m 209W 01:58	929m 162W 02:09	849m 124W 02:21	769m 92W 02:36
	40-49	1030m 221W 01:56	990m 197W 02:01	909m 152W 02:12	829m 115W 02:24	749m 85W 02:40
	50-59	1011m 209W 01:58	971m 185W 02:03	891m 143W 02:14	811m 108W 02:27	730m 79W 02:44
	60-69	992m 198W 02:00	951m 174W 02:06	871m 134W 02:17	791m 100W 02:31	711m 73W 02:48
	70-79	973m 187W 02:03	933m 165W 02:08	852m 125W 02:20	772m 93W 02:35	692m 67W 02:53
> 135 lbs	19-29	1105m 273W 01:48	1065m 245W 01:52	985m 194W 02:01	905m 150W 02:12	824m 113W 02:25
	30-39	1057m 239W 01:53	1017m 213W 01:57	936m 166W 02:08	856m 127W 02:20	776m 95W 02:34
	40-49	1044m 230W 01:54	1004m 205W 01:59	923m 159W 02:10	843m 121W 02:22	763m 90W 02:37
	50-59	1037m 226W 01:55	997m 201W 02:00	917m 156W 02:10	836m 118W 02:23	756m 88W 02:38
	60-69	1023m 217W 01:57	983m 192W 02:02	903m 149W 02:12	823m 113W 02:25	743m 83W 02:41
	70-79	944m 170W 02:07	904m 150W 02:12	823m 113W 02:25	743m 83W 02:41	663m 59W 03:00
		Distance covered in 4’, Watts, Pace