Caffeine is the most widely used ergogenic aid in sport. For a 2K erg test or race, the dose, timing, and habituation status all determine whether it helps or hurts.
She drinks three cups of coffee daily but takes a caffeine pill before her 2k test because a teammate told
her it helps. She gets jittery, her heart rate is elevated before the start, and she fades in the third 500.
Caffeine works — but habitual users need higher doses, and too much becomes counterproductive for a 6–
Customized pre-race caffeine and nutrition protocols based on your tolerance profile.
Ganio et al. (2009) conducted a meta-analysis showing caffeine improved endurance performance by 3.3% on
average across studies. For a 2K rowing test averaging 6:30, this translates to approximately 12–13 seconds — a
meaningful margin. The optimal dose is 3–6 mg/kg body mass, consumed 45–60 minutes before the start to
Caffeine is the most widely used ergogenic aid in sport. For a 2K erg test or race, the
“Caffeine is a tool, not a weapon. Used precisely, it sharpens your race. Used carelessly, it creates anxiety and a heart rate you cannot control.”
— Noah Wickliffe, Flowbase
The Flowbase AI Coach learns your caffeine habits, calculates your optimal race-day dose based on body weight
and habituation status, and prescribes a caffeine taper protocol before key races. It prevents the mistake of
The Flowbase AI Coach turns research into personalized guidance.
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