The more time you spend on the indoor rower, the fitter you’ll get. It’s more or less as simple as that. The indoor rower, most likely a Concept2 model D (or model E if you’re a member of a particularly swanky gym), is a core piece of gym kit and, along with the treadmill and power rack (or power cage), will deliver a substantial workout that chisels both heart and muscle.
To monitor your fitness progression it’s worth incorporating a test or two into your workout calendar. On workingouttheworkout we’ve already championed the O’Neill 4 minute protocol, and now it’s time to ratchet up the difficulty a notch or two and introduce the 2k erg test, aka – how long does it take you to (indoor) row 2000m?
At this point, let’s bring in four-time Olympic gold medal winner Sir Matthew Pinsent, via an interview on concept2uk’s YouTube channel, to give a quick spot of coaching before we set off on our stationary voyage across the gym floor –
“For me the idea of racing 2km was you go off as hard as you can, but not for more than 10 stokes, and then you’ve got a split in mind, and you try and hold that all the way through.”
“The tough time of an ergo [test] is from 1000m through to maybe 400m to go – that 600m is make or break, and you know when you get into that bit whether it’s going to work out all right or not be a good day.”
If you find yourself seeing any of the times listed below on your monitor when that magic 2km point arrives –
- Senior Women (>59kg) : 6m45s (elite), 6m55s (development)
- Senior Men (>72.5kg) : 5m54s (elite), 6m06s (development)
then congratulations, you’ve qualified for the USA rowing team!
Have fun with it, and anything below 8 min is a solid performance in my book. I’ll share my current time with you in an update to this post.
Updated 13 Feb 2014
2k erg time = 7m34.7s