Half-Marathon Erg Test
By the Watta Team · Updated
Advanced90 minRowErg
The half-marathon (21,097 metres) is the ultimate erg endurance challenge short of a full marathon. Lasting 75-100 minutes, it demands aerobic fitness, pacing discipline, mental resilience, and careful preparation including nutrition and hydration.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 8 min | 2:15-2:25 | - | Easy rowing at 18-20 spm |
| 3 x 1 min | HM target | 1:00 easy | Practice sustainable pace |
| 3 min | 2:20+ | - | Rest and mentally prepare |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5000m | 2:00-2:08 | - | First quarter: ease in, be patient at 20-22 spm |
| 5000m | 2:00-2:08 | - | Second quarter: settle, check hydration |
| 5000m | 2:00-2:08 | - | Third quarter: mental toughness zone |
| 5000m | 2:00-2:08 | - | Fourth quarter: hold or push for last 2K |
| 1097m | 1:58-2:06 | - | Sprint the final kilometres |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | Very easy | - | Extended cool-down to recover |
| 3 min | Easy | - | Gentle strokes, rehydrate |
Coaching Notes
- +Your half-marathon split will be roughly 18-25 seconds above your 2K split.
- +Stroke rate of 20-24 spm is sustainable for this duration.
- +Have water within reach and sip every 15-20 minutes.
- +Consider energy gels or sweets at 10K and 15K if the effort exceeds 75 minutes.
- +Wear padded shorts or use a seat pad — sitting for 90 minutes takes a toll.
Frequently Asked Questions
What is a good half-marathon erg time?
For men: sub-1:20:00 is strong recreational, sub-1:15:00 is competitive, sub-1:10:00 is elite. For women: sub-1:30:00 is strong recreational, sub-1:25:00 is competitive, sub-1:18:00 is elite.
How do I fuel for a half-marathon erg?
Eat a carbohydrate-rich meal 2-3 hours before. During the row, sip water every 15 minutes and consider an energy gel at the halfway point. Post-row, replenish with carbohydrates and protein within 30 minutes.
Do I need to train specifically for the half-marathon distance?
Yes. Build up with progressively longer steady-state sessions — 45 min, 60 min, 75 min — over several weeks. Complete at least one 75-minute training row before attempting a half-marathon test.
Related Content
Marathon Erg Protocol60-Minute Endurance Row10K Test ProtocolHalf Marathon Rowing GuideSteady State Rowing GuideHeart Rate Training for RowingSteady State RowingSteady state rowing is continuous, easy-paced erging at conversational intensity for 20–90 minutes — the UT2 band, 55–65% of 2K power at 18–22 spm — used to build aerobic fitness.Calories (Rowing)Calories on a Concept2 ergometer are calculated from watts (power output), not from heart rate or individual body composition, using a standardised formula.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Calorie Burn CalculatorRowing Pace CalculatorHR Zone Calculator
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