Rowing Pace Chart

Follow the line from sprint power to endurance pace

Longer pieces demand a slower split. The biggest change happens between 500m and 2k as short-duration power gives way to aerobic work. Beyond 2k, the curve becomes flatter because sustained conditioning matters more than peak output. A 6:30 2k typically means around 17:00 over 5k and 20:30 over 6k. That relationship is why many US programs use the 6k erg test during winter to set expectations for spring 2k speed.

The colored bands are the training zones

Your 2k pace sets the scale. UT2 is the lightest band (steady aerobic). UT1 sits below that. AT is just above 2k pace. TR is the 2k line itself. AN is below 2k. Where the distance curve enters a band tells you which zone that projection occupies. A 5k prediction at AT pace makes sense. A 5k prediction at UT2 pace suggests the anchor is off or the athlete held something back.

Why the Riegel curve matters

One dependable test is enough to build the curve, and most programs already have a recent 2k or a 6k. The Riegel formula T2 = T1 * (D2 / D1)^1.06 projects that anchor to other distances. Its 1.06 exponent comes from thousands of endurance results. Lightweights often lose more speed as distance rises, so allow a couple of seconds on longer pieces. Masters athletes may retain endurance better than peak power, so trim a few seconds at 10k and HOCR distances.

How coaches use this chart in practice

Coaches can turn the curve into specific practice calls. If a 5k prediction is 1:42, that provides an AT-pace ceiling during the HOCR build. A recent 6k can also show whether a varsity 2k benchmark is realistic. When actual results miss the chart by 5+ seconds at every distance, check drag factor, monitor calibration, and technique before blaming conditioning.

Estimate an untested distance with the 2k prediction calculator. Build practice targets from one result in the training pace calculator, then prepare the piece with the 2k erg test pacing guide.