A perfect performance testing complex takes into account different abilities that a rower needs during a 2000 metre competition. Of course, there are lots of options how to test those abilities, but here we focus on two different test batteries that have been used at high level rowers.

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Jarek Mäestu
Sports Scientist (PhD),
Ex rower and rowing coach,
Rowing Academy Scientist
SPORTLYZER
ROWING ACADEMY
PERFORMANCE
TESTING COMPLEXES
Testing the performance of rowers
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60% 70% 80%
Lactate
Heartrate
Preparatory HR Precomp HR Comp HR
Preparatory LA Precomp LA Comp La

2. SPORTLYZER
ROWING ACADEMY
A perfect performance testing complex takes into account different abilities that a
rower needs during a 2000 metre competition. Of course, there are lots of options how
to test those abilities, but here we focus on two different test batteries that have been
used at high level rowers.

3. SPORTLYZER
ROWING ACADEMY
The first performance testing complex was developed by K. Jensen (2005) and is based
on the evaluation of Danish elite rowers. This test complex involves testing on 4 days for
five different tests and the average power of each test should be measured. The 2000
metre test serves as a golden standard and each test has a reference value from it.
Test type Stroke rate Aim of the test Day Reference (%)
10 sec max Max power 1 173±22
60 sec max Anaerobic capacity 3 153±10
2000 m 32-36 Aerobic power 2 Standard
6000 m 26-30 Aerobic capacity 1* 85±3
60 min 24-28 Basic endurance 4 76±4
4 day test complex to
determine the level of
different abilities a
rower has to develop.
*- perfomed on day 1
after 30 min of active
rest after 10 sec
maximal test.
The test complex is suggested to be performed at the beginning of the preparatory
period (just after couple of weeks after the transition period), when the athletes have
accomodated themselves with the trainings. Then the coach can see which abilities differ
from the references and make the training plan accordingly in order to focus on these
abilities.

4. SPORTLYZER
ROWING ACADEMY
Another performance testing complex has been used in the US for their selection to the
national team to make the process quick and effective.
Their standard testing involves (Hagerman, 2000):
• 2000 m simulated rowing ergometer test.
• 5 minute submaximal rowing ergometer tests (60, 70 and 80% of 2000 m power
output.
During the 2000 m test, maximal oxygen consumption is measured. The test is chosen
instead of the „traditional“ incremental test due to the accurate response to „racing“
wihout being on the water (Hagerman 2000). As it is known that rowers work at about 95-
97% of their VO2 max during 2000 m race, the average oxygen consumption within this
test is highly correlated to actual performance, compared to VO2max values measured
during the incremental test.

5. SPORTLYZER
ROWING ACADEMY
A typical VO2 curve during simulated 2000 m race is shown below. To calculate average
VO2 during the test the values of the first minute VO2 have to be excluded from the
analysis due to the „slow take-off“ of the aerobic energy system. The ability to sustain
high VO2 during the race is trivial for rower and this ability can be increased even if
there is the plateau of the VO2max in elite rowers.
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VO2(L/min)
minutes
NOTE: As VO2max is the
prerecuisite of becoming a high
level rower, the ability to sustain
high VO2 for longer period is the
marker of how effectively a rower
uses his potential.
Maximal oxygen consumption values during the simulated 2000 m rowing ergometer test.

6. SPORTLYZER
ROWING ACADEMY
The submaximal tests with 1-2 minutes recovery between the tests are perfomed
approximately a day later. During this test heart rate and lactate parameters are
measured to allow performance evaluation and recommendations for training plan
modifications. Accumulation of data have produced the norms and should indicate the
state of an athlete when in best physiological state (data according to Hagerman, 2000).
60% test Heart rate 130-145 Lactate 1-2 mmol/L
70% test Heart rate 146-160 Lactate 2.1-3 mmol/L
80% test Heart rate 161-175 Lactate 3.1-4 mmol/L
It should be noted that it is important to see the change (decrease in lactate value) in the
final 80% test, as it is performed near anaerobic threshold. The increase of anaerobic
threshold intensity should be one of the focuses of the training in rowers.

7. SPORTLYZER
ROWING ACADEMY
Application of the results of this testing complex should not be overemphasized, since
they were not used as the primary source for team selection or designing training
programs. The results of those tests can help to distinguish the physiologic capacities of
the rowers and competitive success. Furthermore, they help to monitor the effectivness
of the training program.
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10
75
95
115
135
155
175
195
60% 70% 80%
Lactate
Heartrate
Preparatory HR Precomp HR Comp HR
Preparatory LA Precomp LA Comp La
An example of the
rower progressing
from preparatory
period to
competition period
(modified from
Hagerman, 2000).

8. SPORTLYZER
ROWING ACADEMY
References
• Hagerman FC. The physiology of competitive rowing. In: Garrett Jr W, Kirkendall DT.
Exercise and Sport Science, Lippincott Williams & Wilkins, Philadelphia, 2000: 843-
873.
• Jensen K. Monitoring athletes physiology. In: Rowing Faster. W. Nolte (ed). Human
Kinetics, Chicago, IL, 2005: 25-30.

9. SPORTLYZER
ROWING ACADEMY
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