Fitness Center
Cardiorespiratory (alternate)

2,000-Meter Row

Navy PRT authorized alternate cardio event (when command-approved).

Navy · PRT
Muscles trained
Cardiorespiratory system, Legs, Back, Grip
Equipment
Concept2 rower or equivalent authorized machine
Starting position
Seated on rower, feet strapped, handle in hand, catch position.
Step-by-step execution
  1. 1Drive with the legs, then hinge the back, then pull with the arms.
  2. 2Reverse the sequence on the recovery.
  3. 3Complete 2,000 meters as fast as possible.
Timing
Continuous.
Common mistakes
  1. 1Arms-first pull.
  2. 2Rushing the recovery.
Safety
  1. 1Do not round the back.
  2. 2Learn stroke sequence first.
Training progression
  1. 1500-m intervals.
  2. 2Long steady rows 20 min.
Related exercises
500-Yard Swim (Navy alternate)
Navy PRT authorized alternate cardio event.
20-Meter High Aerobic Multi-Shuttle Run (HAMR)
Progressive-speed shuttle run measuring aerobic capacity (Air Force/Space Force option).
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.