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.
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