Before (Warm Up)
Warm up well. We suggest the following:
Erg 1000m at easy pace
Rest 90 seconds
Erg 400m at hard pace (predicted 2k)
Rest 60 seconds
Erg 200m at very hard pace (predicted 1k)
Rest until fully recovered before the test.
After (Cool Down)
Erg 500m at recovery pace.
Make sure to record all metrics so you can compare the next time you perform this test. If possible, wear a Heart Rate Monitor during the Time Trial. Record all data for future comparison.