Half-Marathon Erg Test
By the Watta Team · Updated March 2026
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.
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