{"id":11362,"date":"2017-01-02T00:00:00","date_gmt":"2017-01-02T08:00:00","guid":{"rendered":"https:\/\/darkhorserowing.com\/test\/7-rowing-benchmark-workouts-you-should-know"},"modified":"2020-01-09T03:29:27","modified_gmt":"2020-01-09T11:29:27","slug":"7-rowing-benchmark-workouts-you-should-know","status":"publish","type":"post","link":"https:\/\/darkhorserowing.com\/7-rowing-benchmark-workouts-you-should-know\/","title":{"rendered":"7 Rowing Benchmark Workouts You Should Know"},"content":{"rendered":"
As we are stepping into the new year with new fitness goals and resolutions we thought it would be useful to show you how you can lay a basic foundation to build your performance upon throughout the year.\u00a0<\/span><\/p>\n Every time you want to improve your performance the first thing is to measure your current capabilities such as speed, consistency, and efficiency. However, no matter\u00a0what your goal is,\u00a0it is best to start with a test. Rowing is no different. The goal is to improve. So let’s get your baseline targets set!<\/span><\/p>\n 1.<\/strong> The ultimate test of rowing is the 2k or 2000m row. This test shows up for those who compete in the\u00a0Olympics and World Championships on many training days. This is the Holy grail of rowing<\/a> and the most known and feared rowing workout at the same time. As the longest rowing sprint distance, this requires the most endurance, power, strategy, and mental fortitude.\u00a0<\/span>There are many strategies floating on the internet to help you get ready for this particular test but you will learn the most about yourself and your fitness actually doing it more than anything.<\/span><\/p>\n 2.<\/strong> The next test you should do is the 500m row. This is the ultimate sprint experience. There isn’t much room for error\u00a0in this short, powerful, and sub 2-minute effort. You go all out and leave everything on the erg. The biggest advantage during this 500m is great technique<\/a> and understanding the machine. Small adjustments can mean seconds in your result.<\/span><\/p>\n 3.<\/strong> The other side of the spectrum is the 5k. This is the shortest endurance event (any event under 2k is considered a sprint and anything beyond that is considered endurance). During the 5k it isn’t about sprinting. It’s about maintaining an effort for an extended period of\u00a0time without giving up. Mental toughness<\/a>\u00a0also comes in handy with any endurance test. And of course, sticking with your strategy is crucial to achieving a great result.<\/span><\/p>\n 4.<\/strong> The 1000m row comes up not just in rowing but also in CrossFit. This sprint distance is one of the hardest to master. It is a test that tricks you into thinking this is an all-out event just like the 500m, but then endurance sneaks into the equation. This isn’t quite a pure sprint nor a 2k when endurance is just as important as power. The importance of this workout rests in the time domain and the physiological effects that come from this test pushing you into the endurance side of the workout immediately. Just remember the staple workout \u201cJackie\u201d and how you feel when you step up to the barbell for 50 thrusters after rowing 1000m. It isn\u2019t as simple as it sounds.<\/span><\/p>\n 5.<\/strong> A few weeks ago, we talked about peak power aka the rowing Wingate test<\/a>.\u00a0This short 8-10-minute workout is perfect to measure your potential. Doing this simple test every 3 to 6 month will give a clear picture of the direction your fitness is heading.<\/span><\/p>\n 6.\u00a0<\/strong>Rowing for calories is highly underrated when it\u00a0<\/span>comes to testing. Understanding how to row for calories<\/a>\u00a0and practicing it is crucial especially in the functional fitness world and those who compete. Most of the events with rowing in them in CrossFit are for calories. Learning to pace for different units on the erg seems easy yet not a lot of athletes knows their 2k or 500m split in cal\/h. There are 2 tests you can do to learn about calorie rowing and the connection to rowing for meters.<\/span><\/p>\n Test A<\/span><\/strong> Test B<\/span><\/strong>The Most Essential<\/span><\/strong><\/h2>\n
Other Tests You Should Do to Know Your Numbers<\/span><\/strong><\/h2>\n
Others Tests You Should Include<\/span><\/strong><\/h2>\n
\n Rowing 100 calories for time<\/span>
\n Rest 5 minutes<\/span>
\n Program how long it took you to row 100 calories and row for max calories during that time<\/span><\/p>\n
\n Row for 60 calories<\/span>
\n Rest 5 minutes<\/span>
\n Row 21 calories<\/span>
\n Rest 1 minutes<\/span>
\n Row 15 Calories<\/span>
\n Rest 1 minute<\/span>
\n Row 9 calories<\/span><\/p>\n