About tests for optimizing your profile for Rojabo Rowing Training Programs

Rowing strokes per minute key indicator of intensityRojabo.com

Endurance Test setup

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Endurance Test monitor set up guide

This guide shows how to set up the ergometer for completing the Endurance test. The example is shown with the PM4 monitor, the PM5 monitor has a few extra options but the path is more or less the same.

You can program your target watts for the pace boat to help you keep to your pace at the different stroke rates.

A. Turn the monitor on
B. Press “Menu”
C. Press the “Intervals: variable”
D. Press time
E. Change unit to watt
F. Set time to 4:00 min.
G. Set rest to 0 min.
H. Set optional paceboat watt according to your power guide
I. Press √ to save
Repeat the five steps for the stroke intervals 20-34
K. Press “no more intervals”
L. Press “change display” until you see the “PaceBoat” view
Endurance test result inputRojabo.com

Endurance Test

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The Endurance Test

The endurance capacity is measured in how many minutes you are able to row in your target watts, with an increasing SPM ( Strokes-Per-Minute). Your target watts are given to you in your Power Guide which is based on the results of the power efficiency test.

The test itself is a step test where you row x times 4 minutes starting from 20 SPM increasing with 2 SPM for every step. There is no rest between the intervals.

Steps when completing the Endurance test

Useful background information

Performing the Endurance test is like doing a step test.

In order to keep your training program updated, you need to complete the Endurance test every four weeks. As shown in the graph, every step takes 4 minutes and the stroke rate goes up 2 strokes per minute for every step. There are no breaks between the steps.

Depending on how many steps you are able to row, Rojabo predicts how close you are to reaching your Potential max on a 2000m ergometer test. You can do the test as often as you want, but you must perform one at least every four weeks.

As soon as you enter new test results from the endurance test, Rojabo will re-calibrate your rowing training programs according to your updated Rojabo Index.

To ensure that your tests are comparable, it’s very important to follow the same procedure every time such as what time of day, have you eaten properly, hydration, other personal rituals you might have etc.

You can preset the Endurance Test target pace and minutes for each step in the test on the Concept 2 ergometer monitor – see the guide on how to setup the monitor

The blue vertical line indicates an example of a result, where the rower reached SPM 28 and had 1 minute and 30 seconds left in this step.

The Endurance Test stops when you really are not able to keep your target watts.

Eg. if your target is 170 watts in SPM 28 then your pressure can vary in an acceptable range of +/- 5-7 watts. When you are so exhausted, that you no longer can keep the pressure of 170 watts in 28 SPM, then your endurance test ends.

How to complete the Endurance Test:

  1. Have these instructions and something to record your results with you by the erg when you complete the test.
  2. To get the best result for your test, it is an advantage to perform the test together with other rowers. If you don’t have anyone to perform the test with, then try to get someone to cheer for you.
  3. Warm-up and wait around five minutes before starting the test itself.
  4. Set up the monitor by following the guide on “how to set up the monitor” and use the target watts from your power guide
  5. Start the test and keep to the watts given in your power guide.
  6. Stop the test when you no longer can keep the pressure of the watts from your power guide.
  7. Write down the SPM interval you reached and how many minutes and seconds you have left in the 4 minutes interval.
    1. Stroke rate reached
    2. Time left
  1. Register the result
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Power Efficiency Test inputRojabo.com

Power Efficiency Test

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The Power Efficiency Test

The Power Efficiency Test is used to calculate your personal power guide. The purpose of measuring your power efficiency is to find your standard stroke, what pressure are you able to keep during your standard stroke while changing the stroke rate you row in.

When performing the power efficiency test, the rhythm and flow must feel just like when performing the workout 5+5+5 min in 22-24-26 spm in a boat, feeling the good rhythm and good flow.

NB! This is NOT an all-out test. If you perform it as an all-out test your personal training program will not be optimized correctly

Your personal Power Guide tells you what you need to push at different stroke rates

How to perform the Power Efficiency test:

Have the instructions and something to record your results with you by the erg eg. smartphone, this page printed out, and a pen.

Perform the test alone; do not perform the test with another person who might press you to push more, it is not the purpose of this test.

Warm-up and wait about five minutes before starting the test.

Set up the monitor to count down from six minutes and save the split times for each minute.

Cover the part of the Concept2 erg monitor showing the current split and distance.

Perform the test by rowing 1+1+1+1+1+1 min in 20-20-22-24-26-28 spm. NB!, you need to row 20 spm twice.

When ready, complete the test.

After the test, note down the split times for each minute measured in watts.

Stroke rate 20 20 22 24 26 28
Performed watt
The power efficiency test is used to calculate your Power guide

Every three months

We ask you to perform a new Power Efficiency test every three months. As you get stronger and in better shape, you will see changes. But once you achieve a higher level of fitness the changes will be relatively smaller.

Age, unfortunately, tends to have the opposite effect, and therefore it is important for Masters rowers to do regular Power Efficiency tests.

Retake your Power Efficiency Test

Get your Power Guide calculated today

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Klausdalsbrovej 493, 1.
2730 Herlev
Denmark

VAT no: 31476682

Phone: +45 26 27 34 43
Email: info@rojabo.com

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