# Concept 2 Rowing Step Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

### Objective

To monitor the development of the athlete's anaerobic threshold.

### Required Resources

To undertake this test you will require:

• Concept 2 Rowing Machine
• Heart rate monitor
• Stopwatch
• Assistant

### How to conduct the test

This test requires the athlete to complete 5 x 4 minute rows at different efforts

• The athlete warms up for 10 minutes
• The assistant uses the Test Pace Calculator below to determine the required 500m pace for each of the 5 steps in the test
• The assistant gives the command “GO” and starts the stopwatch
• The athlete rows as fast as possible for 4 minutes at the required 500m pace for step 1
• The assistant stops the test after 4 minutes and records the set 500 metre/pace, the distance rowed in 4 minutes, the stroke rate, the actual 500 metre pace and the athlete’s heart rate
• The athlete rest for 30 seconds
• The assistant gives the command “GO” and starts the stopwatch
• The athlete rows as fast as possible for 4 minutes at the required 500m pace for step 2
• The assistant stops the test after 4 minutes and records the set 500 metre/pace, the distance rowed in 4 minutes, the stroke rate, the actual 500 metre pace and the athlete’s heart rate
• The athlete rest for 30 seconds
• The assistant gives the command “GO” and starts the stopwatch
• The athlete rows as fast as possible for 4 minutes at the required 500m pace for step 3
• The assistant stops the test after 4 minutes and records the set 500 metre/pace, the distance rowed in 4 minutes, the stroke rate, the actual 500 metre pace and the athlete’s heart rate
• The athlete rest for 30 seconds
• The assistant gives the command “GO” and starts the stopwatch
• The athlete rows as fast as possible for 4 minutes at the required 500m pace for step 4
• The assistant stops the test after 4 minutes and records the set 500 metre/pace, the distance rowed in 4 minutes, the stroke rate, the actual 500 metre pace and the athlete’s heart rate
• The athlete rest for 30 seconds
• The assistant gives the command “GO” and starts the stopwatch
• The athlete rows as fast as possible for 4 minutes at the required 500m pace for step 5
• The assistant stops the test after 4 minutes and records the set 500 metre/pace, the distance rowed in 4 minutes, the stroke rate, the actual 500 metre pace and the athlete’s heart rate

### Test Pace Calculator

To determine the pace for each of the 4 minute rows please enter your current 2000 metre time and then select the Calculate button:

 2000 metre time minutes seconds Step 1: 4 minutes at minutes seconds/500 metres Step 2: 4 minutes at minutes seconds/500 metres Step 3: 4 minutes at minutes seconds/500 metres Step 4: 4 minutes at minutes seconds/500 metres Step 5: 4 minutes at

### Analysis

Analysis of the results is by comparing it with the results of previous tests. Improvement in endurance is indicated when you find that the heart rate is lower for any given 500 metre pace when compared to a previous test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's anaerobic threshold.

### Target Group

This test is only suitable for competitive rowers whose time for the 2000 metres is less than 8 minutes and 30 seconds but not for individuals where the test would be contraindicated.

### Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

### Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.

• Minimal equipment required
• Simple to set up and conduct