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Rowing Step Test

Rowing Step Test


Performing a rowing step test is a good way for someone who participates in this sport to determine their anaerobic threshold.

Your performance levels will determine how well you are able to perform as a rower.

What is the point?

Anaerobic threshold refers to how well an athlete is able to function while not being able to use oxygen. When activities are performed at a very high intensity level, the body will switch to a different energy system, one that does not require oxygen to function effectively. A rowing step test is the perfect way to gauge whether this energy system is at a high performance level.

The objective of the Rowing steps test is to evaluate your speed, strength and endurance for rowing.

What do you need?

  • A concept 2 rowing machine

  • A heart rate monitor

  • An assistant

How do you do the test?

  • The assessment will consist of five different trials, each lasting four minutes in length and the measured in a per four hundred metre pace (how long it takes you to cover four hundred metres).

  • As you progress through the steps of the assessment, you will increase the pace and will have a thirty second recovery period between the trials. The last trial you do will be an all out max effort.

  • When performing each trial, the assistant needs to make note of the distance you have gone in four minutes, the stroke rate you use as well as your heart rate. This heart rate should be measured about three minutes into the test because that is when it will become steady.

What results you’ll get :

To analyze the results you receive, you would compare them with previous assessments you’ve done, hoping to see a lower heart rate at each trial than previously. If this is the case, it is a good indication that you have improved both your endurance as well as your anaerobic threshold. Note also that this test is intended for those individuals who have a time for the 2000 metre race of 8 minutes and thirty seconds or less.

What is being measured again?

These test measures your strength, endurance and working heart-rate while rowing.

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