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Training planning and analysis tips Rowing technique videos Applicable bits of rowing research Jarek Mäestu Sports Scientist (PhD), Ex rower and rowing coach, Rowing Academy Scientist SPORTLYZER ROWING ACADEMY PERFORMANCE TESTING COMPLEXES Testing the performance of rowers 60% 70% 80% 75 95 115 135 155 175 195 0 2 4 6 8 10 Preparatory HR Precomp HR Comp HR Preparatory LA Precomp LA Comp La Heart rate Lactate
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Performance testing complexes

Jan 14, 2015

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A perfect performance testing complex takes into account different abilities that a rower needs during a 2000 metre competition. Of course, there are lots of options how to test those abilities, but here we focus on two different test batteries that have been used at high level rowers.
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Page 1: Performance testing complexes

Training planning and analysis tips

Rowing technique videos

Applicable bits of rowing research

Jarek MäestuSports Scientist (PhD),

Ex rower and rowing coach,Rowing Academy Scientist

SPORTLYZER

ROWING ACADEMY

PERFORMANCE TESTING COMPLEXES

Testing the performance of rowers

60% 70% 80%75

95

115

135

155

175

195

0

2

4

6

8

10

Preparatory HR Precomp HR Comp HRPreparatory LA Precomp LA Comp La

Hear

t rat

e

Lact

ate

Page 2: Performance testing complexes

SPORTLYZERROWING ACADEMY

A perfect performance testing complex takes into account different abilities that a rower needs during a 2000 metre competition. There are lots of options how to test those abilities, but on the following slides we focus on two different test batteries that have been used on high level rowers.

Page 3: Performance testing complexes

SPORTLYZERROWING ACADEMY

This performance testing complex was developed by K. Jensen (2005) and is based on the evaluation of Danish elite rowers. The test complex involves five different tests on four days. The average power of each test should be measured while the 2000 metre test serves as a golden standard and all the other tests have a reference value from it.

Test type Stroke rate Aim of the test Day Reference (%)

10 sec max Max power 1 173±22 %

60 sec max Anaerobic capacity 3 153±10 %

2000 m 32-36 Aerobic power 2 100 %

6000 m 26-30 Aerobic capacity 1* 85±3 %

60 min 24-28 Basic endurance 4 76±4 %

4 day test complex to determine the level of different abilities a rower has to develop.

*- perfomed on day 1 after 30 min of active rest after 10 sec maximal test.

The test complex is suggested to be performed at the beginning of the preparatory period (couple of weeks after the transition period), when the athletes have accomodated themselves with the trainings. The coach can see which abilities differ from the references and make corrections to the training plan in order to focus on these abilities.

Page 4: Performance testing complexes

SPORTLYZERROWING ACADEMY

Another performance testing complex has been used in the US for their selection to the national team to make the process quick and effective.

Their standard testing involves (Hagerman, 2000):• 2000 m simulated rowing ergometer test.• 5 minute submaximal rowing ergometer tests (60, 70 and 80% of 2000 m power

output.

During the 2000 m test, maximal oxygen consumption is measured. The test is chosen instead of the „traditional“ incremental test due to the accurate response to „racing“ wihout being on the water (Hagerman 2000). As it is known that rowers work at about 95-97% of their VO2 max during 2000 m race, the average oxygen consumption within this test is highly correlated to actual performance, compared to VO2max values measured during the incremental test.

Page 5: Performance testing complexes

SPORTLYZERROWING ACADEMY

A typical VO2 curve during simulated 2000 m race is shown below. To calculate average VO2 during the test the values of the first minute VO2 have to be excluded from the analysis due to the „slow take-off“ of the aerobic energy system. The ability to sustain high VO2 during the race is trivial for rower and this ability can be increased even if there is the plateau of the VO2max in elite rowers.

0 1 2 3 4 5 60

1

2

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5

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7

minutes

VO2

(L/m

in)

NOTE: As VO2max is the prerecuisite of becoming a high level rower, the ability to sustain high VO2 for longer period is the marker of how effectively a rower uses his potential.

Maximal oxygen consumption values during the simulated 2000 m rowing ergometer test.

Page 6: Performance testing complexes

SPORTLYZERROWING ACADEMY

The submaximal tests with 1-2 minutes recovery between the tests are perfomed approximately a day later. During this test, heart rate and lactate parameters are measured to allow performance evaluation and recommendations for training plan modifications. Accumulation of data have produced the norms and should indicate the state of an athlete when in best physiological state (data according to Hagerman, 2000).

60% test Heart rate 130-145 Lactate 1-2 mmol/L

70% test Heart rate 146-160 Lactate 2.1-3 mmol/L

80% test Heart rate 161-175 Lactate 3.1-4 mmol/L

It should be noted that it is important to see the change (decrease in lactate value) in the final 80% test, as it is performed near anaerobic threshold. The increase of anaerobic threshold intensity should be one of the focuses of the training in rowers.

Page 7: Performance testing complexes

SPORTLYZERROWING ACADEMY

Application of the results of this testing complex should not be overemphasized since they were not used as the primary source for team selection or designing training programs. The results of those tests can help to distinguish the physiologic capacities of the rowers and competitive success. Furthermore, they help to monitor the effectivness of the training program.

60% 70% 80%75

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Preparatory HR Precomp HR Comp HRPreparatory LA Precomp LA Comp La

Hear

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An example of the rower progressing from preparatory period to competition period (modified from Hagerman, 2000).

Page 8: Performance testing complexes

SPORTLYZERROWING ACADEMY

References

• Hagerman FC. The physiology of competitive rowing. In: Garrett Jr W, Kirkendall DT. Exercise and Sport Science, Lippincott Williams & Wilkins, Philadelphia, 2000: 843-873.

• Jensen K. Monitoring athletes physiology. In: Rowing Faster. W. Nolte (ed). Human Kinetics, Chicago, IL, 2005: 25-30.

Page 9: Performance testing complexes

SPORTLYZERROWING ACADEMY

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if you found it helpful or entertaining.

Next slide: learn more about the Rowing Academy

Page 10: Performance testing complexes

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• make training plans more effective• plan and analyze athletes' progress better• learn from other coaches' experience

Discover more

• Incremental testing in rowing• Physiological and performance testing in elite rowers• Standardization of the performance test

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