Race Tactics

The 2K Race Plan

A standard 2K race is typically rowed in 4 phases:

1. The Start (First 250m)

• High rate (36-40 strokes/min) for the first 10-15 strokes
• Settle into race pace by stroke 20
• Goal: establish position without going into oxygen debt too early

2. The Settle (250m-1000m)

• Drop to race rate (32-36 strokes/min)
• Find sustainable pace — this is where discipline matters
• Mentally: “I have a long way to go, stay controlled”

3. The Move (1000m-1500m)

• The hardest part mentally — past halfway but not close to the end
• This is where races are won: the crew that maintains pace here while others fade gains positions
• A well-timed “power 10” (10 strokes of extra effort) can break the competition

4. The Sprint (Last 500m)

• Increase rate and effort for the final push
• Empty the tank — nothing left at the finish line
• The last 250m should be everything you have