Navy PRT Rower Standards: 2,000m Time & Calorie Calculation
Official scoring scales for the 2,000-meter Concept2 rowing ergometer event under OPNAVINST 6110.1L and NAVPERS 6110/3.
The Navy PRT row event is conducted as a 2,000-meter test on a Concept2 Model D or E ergometer with a PM5 performance monitor. To earn an Outstanding score (90+ points), male sailors aged 20 to 24 must row 2,000m in 7:05 or faster (8:40 minimum satisfactory pass), while female sailors aged 20 to 24 must finish in 8:05 or faster (9:45 minimum satisfactory pass).
You can calculate your composite Navy score and preview your performance category (Outstanding, Excellent, Good, Satisfactory) using our Navy PRT calculator.
Official 2,000m Rower Scoring Matrix by Age and Gender
The 2,000-meter row provides a non-impact cardio alternate to the 1.5-mile run. The PM5 monitor tracks elapsed time to tenths of a second:
| Age Bracket | Male Satisfactory (50 Pts) | Male Good (65 Pts) | Male Outstanding (90 Pts) | Female Satisfactory (50 Pts) | Female Good (65 Pts) | Female Outstanding (90 Pts) |
|---|---|---|---|---|---|---|
| 17 to 19 | 8:35 | 7:50 | 7:00 | 9:40 | 8:55 | 8:00 |
| 20 to 24 | 8:40 | 7:55 | 7:05 | 9:45 | 9:00 | 8:05 |
| 25 to 29 | 8:45 | 8:00 | 7:10 | 9:55 | 9:08 | 8:15 |
| 30 to 34 | 8:55 | 8:08 | 7:18 | 10:05 | 9:18 | 8:25 |
| 35 to 39 | 9:05 | 8:18 | 7:28 | 10:20 | 9:30 | 8:35 |
| 40 to 44 | 9:20 | 8:30 | 7:40 | 10:35 | 9:45 | 8:50 |
| 45 to 49 | 9:35 | 8:45 | 7:55 | 10:55 | 10:02 | 9:05 |
| 50+ | 9:55 | 9:05 | 8:15 | 11:20 | 10:25 | 9:25 |
Concept2 PM5 Setup and Drag Factor Calibration
Before beginning the test, the Command Fitness Leader (CFL) or Assistant CFL (ACFL) verifies the machine configuration:
- Select Workout: Navigate to `Select Workout` -> `Standard List` -> `2000m`. The monitor must count down from 2,000 meters to 0 meters. Free-rowing mode is unauthorized.
- Damper Lever & Drag Factor: Sailors are allowed to adjust the damper lever between 1 and 10 to their preference. However, the recommended damper setting is typically between 3 and 5, corresponding to an aerodynamic drag factor of 115 to 130 on the PM5 display. Setting the damper to 10 increases resistance but slows stroke rate, accelerating early forearm and lower-back burnout.
- Split Pacing Display: Configure the center display to show split pace per 500 meters (`/500m`). Holding a constant split pace of 1:46/500m produces a finish time of approximately 7:04.
Pacing Strategy for a Sub-7:10 Row
To avoid blowing out in the first 500 meters, execute a four-phase race plan:
- Meters 0 to 250 (The Start): Take 5 short, rapid strokes to accelerate the flywheel, then transition immediately into full-slide strokes at 28 to 30 strokes per minute (SPM).
- Meters 250 to 1,000 (Base Rhythm): Settle into your target 500m split. Drive with 60% legs, 20% hip swing, and 20% arms. Breathe twice per stroke (exhale on drive, inhale on recovery).
- Meters 1,000 to 1,500 (Mental Focus): This third 500m is the hardest section. Keep cadence steady at 28 SPM and resist the urge to let the split drift upward by more than 2 seconds.
- Meters 1,500 to 2,000 (The Sprint): With 500 meters remaining, increase leg drive. In the final 200 meters, increase stroke rate to 32+ SPM and pull through the line.
The rower is one alternate cardio option, so compare the Navy stationary bike rules.