When preparing for a 2000 meter race, spending time on the indoor rower is essential and accepting the inevitable suffering should be a key component to the work done. This will prepare the mind and the body for the 2k distance and create a beneficial confidence leading into the event. Here are some of my favorite workouts in preparation for a 2000 meter race to get the mind and body ready:

• 12 x 500 meters at 100% maximal intensity. Set up the performance monitor for 500 meter distance intervals so that you can see the times for all 12 once complete. Stay as consistent as possible so the times for all 12 pieces are within 8 seconds of each other.
• Train your body to hold your desired pace to achieve your goal 2000 meter time by determining your goal 2000 meter split (500 meter pace) and hold that goal pace until it slips for three consecutive strokes. Record the length of time you were able to hold that pace. Rest for 5 minutes and repeat. This process is continued until you cannot get the monitor to show your desired pace for one stroke. Once you can hold your goal split for your desired 2000 meter time, you have met your goal. Next time, set up the performance monitor for 2000 meters and attack it with the confidence that you can hold the 2k split (500 meter pace) that will give you the goal finish time you have set as your goal.
• 6 x 2:30 minutes. Every piece is faster than your goal 2000 meter pace. Rest 5 minutes after each. The goal is to get all six pieces within 10 meters of each other.
• 10 x 90 seconds at 100% max / 30 seconds rowing lightly with no intensity (known as paddle pressure among rowers). Rest 5 minutes and repeat 10 x [90 seconds max / 30 seconds rest].
• Row 4 minutes at your goal 2000 meter pace; rest 8 minutes; row 3 minutes at a pace that is 3 seconds faster than your previous pace; rest 8 minutes; row 2 minutes at a pace that is 2 seconds faster than your previous pace; rest 8 minutes; row 1 minute at a pace that is at least 1 second faster than your previous pace (for example: 4 minutes at 1:43; 3 minutes at 1:40; 2 minutes at 1:38; 1 minute at 1:37 with 8 minutes of rest after each)

Just like going into the CrossFit Games, competitors at the CRASH-B’s accept that everyone will be suffering. The goal is to train the body and mind to not only accept the inevitable discomfort, but to push the onset of it a little later so that it occurs a few meters or a few seconds after your competition has begun to be affected by it. A 2000 meter race is an awesome challenge and one that the CrossFit athlete will likely excel in.