The fitness benchmark tests for indoor rowing are the 2km and 6km time trial on the ergometer. Check yourself against the world records for open and over 40's for men and women.
- 2000m mens 5.36.6
- 6000m mens 18.54.1
- 2000m womens 6.28.4
- 6000m womens 21.08
- 2000m mens 5.57.5 (over 40's)
- 6000m mens 19.26 (over 40's)
- 2000m womens 6.48.2 (over 40's)
- 6000m womens 22.47 (over 40's)
Give both of these tests a try and post your time and age on our blog. Rowing is done on level 10. Take at least a 10min warm up and cooldown when performing this rowing challenges.
Good luck
Damian Senior Trainer, AD
I am doing the 2000m challenge on Monday. It could be a restless weekend.
ReplyDeleteI decided to use the 2000m as part of my metabolic circuit.
ReplyDeleteso 2000m in 7.53 (1st round)
follwed by
1. 20 KB snatches each arm (16kg)
2. 20 TRX uneven push ups with crunch
3. 20 double KB squat to press (12kg)
4. 20 TRX deep back rows
5. 20 KB windmills (12kg, 10 reps each arm)
6. 20 TRX pike on elbows
7. 20 KB around the world
8. 20 TRX suspended cross lunge (10 each leg)
2nd time through the rower took me 8min 11sec.
yes
Hi Damo,
ReplyDeleteyou slack ass. It has been 2 weeks since you "claimed" to be doing your own challenge. Still waiting though.