Rowing Fitness Test
What is Rowing Fitness Test?
Rowing fitness tests are standardised assessments performed on the Concept2 erg under controlled conditions. The most common tests are: 2K (the gold standard — 6-8 minutes of maximal effort, testing VO2 max and anaerobic capacity), 5K (17-25 minutes, testing lactate threshold and aerobic endurance), 6K (used by many collegiate programmes as a selection metric), and 30-minute row (for estimating lactate threshold heart rate). Tests should be performed after a standardised warm-up, on a calibrated erg, and at consistent intervals (every 6-8 weeks). Results set training paces for the next block: 2K split determines interval paces, and adding 15-25 seconds gives steady state pace. Tracking test results over months and years shows long-term fitness development.
How Watta Uses Rowing Fitness Test
Watta captures fitness test data from PM5 screen photos and calculates a full Effort Score for each test. Comparing Effort Scores across tests shows whether you produced more or less physiological effort, while comparing split times shows performance improvement. Together, these metrics paint a complete picture of fitness development.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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