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.
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