I tried a BRUTAL fitness test … on a rower

I’d like to have a go at this , I’m 63 94 kgs my average split is between 2.02/2.05 . I’ve been doing loads of 90/10 zone 2/5 to improve my Vo2 max got it to 43 .

Rowing Machines, easy to use, but easier not to use correctly. I've seen a fair number of Warriors get on these machines and totally screw up the technique that separates Results from breathing hard.
For the developing Oarsman or Oarswoman, the advent of the Rowing Machine has come a long way. I got to know the fellas at Concept 2 way back when on the original flappers on spokes days with analogue Odometer. Over the years better refinements came in, but the essential structure of the Rowing Machine got way better but the Rower part is still there. Application of power, spin the wheel.
Over time, what I found was ON LAND training using this device made better Rowers. If you were a Northern Climate situation. I could replicate the rowing stroke using the machine and not loose ground to the Southern or favorable weather rowing crew. Granted though, you can't beat ON WATER technique training but I sure can make up ground on power per stroke.
In my area, indoor water trainers are available, they are useful. Especially on training oar or scull manipulation technique. I can train a brand new Rower the proper use of the Oar before setting foot into an expensive rowing shell.
Now let's talk experienced rower. The Erg is a fair platform of competitive Head to Head flat out racing in a clinical situation. Now, it doesn't take into account — WATER & WIND. You can have the most accomplished Erg racer on the planet. But if they row like crap, and can't handle the waves and instability of shells. That 5 minute 55 second 2000 m Erg Racer is dead last in a rowing shell on the water.
Never put all your eggs in one basket when using a tool. Once in the real world, on the water. It can be humbling. Now for Erg racing with accomplished actual high quality rowers. yeah, that Erg Test is a good indication of racing strategy. But even still, WATER separates first from last.

What resistance is this done on please . Full 10?

Impressively fit but as a rower the technique is hard to watch lol

Try a concept 2 bike after a concept 2 rower piece with a sprint at the beginning and end

Heym I don't want to like a smarta$$, but from what I can see, your form could be improved, especially when you move towards the monitor: You lift your hands in order not to collide with your knees. The correct movement is legs-upper body-arms/arms-upper body-legs. Imagine to i) push away the the rower (not draggin it), then ii) your upper body starts to bend backwards (from "1 o'clock 11 o'clock) and then iii) your elbows guide the final step. Roughly, the relative power spent is 60% legs, 25% upper body and only 15% arm movement.
This movement resembles the deadlift. You can also try to not look at your monitor, but higher up in front of you. Maybe this is helpful to you.

Why won't you try the 1 hour session…..that would be the easy bit…..I am not far behind a 1:52 for an hour and my 500, 1km and 2km are significantly slower than yours….I think you would actually pull a comfy 1:52

your technique's a little iffy. it's worth remembering fundamentals. your back is at 11 o clock, you move your arms out, swing your back to 2 o clock / until you feel the stretch in your legs, then you break the knees. then you can push out the legs, swing your back to 11 o clock and move your arms in. you're moving your arms out of sequence, after you break your legs.

You should check your rowing technique

Make a video of COZWEAT.

would be a cool video to watch you go and have a few lessons at a local rowing club. as you say, you are built for rowing but I can tell you that you would a completely different beast with about 4 or 5 lessons! + it would be great to see what sort of knowledge they pass on to you!

Hi Mark, I have a question regarding the calculated FTP. Let's say in my case I have a best 2k Erg of 6min 24 seconds. I'm 76kg and 6ft tall. But due to my lack of strength and not due to endurance/aerobic capacity, there is NO way I can pull a 1.30minute/500m split nor hold it for the test. But I could sit on a 1.50minute/500m split happily for an hour due to my aerobic capacity. So how would I calculate my true FTP?

Thanks Finn's

I am not sure that you could do a ramp test on a rower (who is a human who rows), but you did well on an erg or rowing machine, if you insist. 🙂

Hi mark my best 1 hour time was 159/per 500m . I thought your computer simulation was a bit dodgy . so before my daily half marathon i did 60 seconds max rate i got a split of 129 . witch would according to your computer would put my split at sub 152 .for a hour i can tell you that is never never going to happen .apart from the points i have already stated in other comments . i managed to keep perfect form for the whole minute . try keeping perfect form for 60 mins

Brilliant. This falling of the erg again. I must admit I did a lot of TimeTrials on the RowErg and saw with this a lot of "MagicZeroes" – Meters or Seconds. I only went off like that in a few occasions. I must be a wimpy. No. I have memories of the most painfull timetrials. My most painfull was actually the "hour of power" attempt (actually what some think FTP is- and so often it is not!) 15 month ago. It also gave me the most Nonathlon points. At the moment I am writing for a small physician seminar on FTP vs. Vo2max. The Ramp Test in this sense was a former Test to measure via Spiroergemetry the Vo2max. Then it is used in Zwift and other Plattforms like EXR to calculate FTP. Which is then a functional test as the name already indicates. It is very good if one has not a good Idea about pacing – since pacing is done by the Test itself. FTP. A single serving number. Seems to be clear and grabbable. Always Accurate ? Is it ? I wanna see you doing the "hour of power" [in pain ;-)]. Pace it with the result of this effort you shown here. Can you row more far or less in one hour ? What does any differences mean ? Are they significant ? Will it effect you further training ? Will you rank this ranking piece ?

You really make most of horrible ghastly pervasive intrusive surveillance tech so you can run on your own steam and still feel the distance you have run/cycled etc and your dog Nixon is amazing ❤❤

As others have said, your technique can be massively improved – you are rowing too much with your arms and on the release, breaking your knees too early.

Our Concept C2 rowers have a resistance setting from 1-10. What was your setting?

1:52 is more like 245W

Absolute animal but it’s painful to watch you lift the handle over your knees 😂