Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower. Written by top education and coaching specialists, it includes information on technique and training, with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit. There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as dedicated sections on psychology, nutrition and weight training.
Tests - Step Test<< Baseline TestsThe Performance Monitor - PM2 >>
For any given load, there is an energy cost known as the metabolic equivalent, measured in Mets. An increase of 25 watts on the Indoor Rower is approximately equivalent to one Met and will bring about an increase in oxygen consumption of 3.5ml/kg/min.
The steps used for this test are displayed in Table 12.1 in terms of Pace/500m and approximately relate to 25 watts/1 Met increments. The test consists of five four minute pieces, each rowed at a consistent 500m pace. The load is increased for each step as shown in The first four minute step should be set at a level which will allow you to complete the four minutes comfortably with no signs of distress. Rest for 30 seconds between each step and record the details as illustrated in Tables 12.2 and 12.3. Note: if the monitor is set for four minutes work and 30 seconds rest, all information is stored for recording at the end of the test (see The Performance Monitor in Appendix).
During each step, the heart rate will rise, but should stabilise after around three minutes. This is called steady state.
In subsequent tests, improvement in endurance is indicated when you find that your heart rate is lower for any given step; your heart is doing less work for the same pace/effort.
|Model C 500m Pace/Watts Conversion Table|
How to Select Steps for the Step Test
To determine the appropriate start level, you will need to know your current 2,000m time. Using Table 12.1, select the nearest step to your 500m split time for 2,000m. To determine your Step 1, count back six steps. After rowing 4 minutes at Step 1 move up to the next step, and so on, until Step 5 which should be performed flat out to elicit a predicted 2,000m time. If your 2,000m time is slower than 9:30 you must select 4:01 as your Step 1 as this is the lowest starting point for the Step Test.
The following is an example of an athlete who rows 2,000m in 6:32. Average 500m split = 1:38. Nearest split below this figure is 1:39. Starting level (Step 1) is six steps back = 1:59. Step 2 = 1:54. Step 3 = 1:50. Step 4 = 1:47 (just above anaerobic threshold). Step 5 is done flat out to give a predicted 2,000m time.
|First Test Results|
|Date: 18th Nov||Step 1||Step 2||Step 3||Step 4||Step 5|
|Stroke Rate (spm)||23||24||25||26||31|
|Heart Rate (bpm)||151||165||177||183||194|
|Second Test Results|
|Date: 23rd July||Step 1||Step 2||Step 3||Step 4||Step 5|
|Stroke Rate (spm)||22||24||25||25||32|
|Heart Rate (bpm)||143||154||166||175||189|
The graph below shows how the plotted line for the second test indicates heart rate is lower at each point. This indicates that the training programme has had a positive impact in terms of increasing the athlete's ability to perform at a lower heart rate for a given work load.