1.  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
INCREMENTAL TESTING
Testing the performance of rowers

2. SPORTLYZER
ROWING ACADEMY
Classical 2000 m rowing relies mostly on aerobic metabolism. Different energy system
contributions have been measured by several authors, but in general it can be concluded
that:
• Aerobic metabolism contributes 70-80%
• Anaerobic metabolism contributes 20-30%
• Anaerobic lactic 15-20%
• Anaerobic alactic 5-10%
Therfore, testing the components of aerobic metabolism
is most vital for rowers.

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The incremental rowing test
Incremental testing is probably the most frequent in use, due to its multiple measurable
parameters and easy determination of training intensity zones. If done with oxygen mask
and lactate analyzator the following parameters can be determined:
• Maximal oxygen consumption (L/min, mL/min/kg)
• Maximal aerobic power (W)
• Minute ventilation (L/min)
• Anaerobic threshold (W, heart rate)
• Aerobic threshold (W, heart rate)
• Maximal lactate concentration (mmol/L)
• Lactate, heart rate recovery

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Designing the incremental test
In principle, there are two ways to guide the intensity during the test: either by 500 m
time or watts. I suggest using power values because if controlling the intensity by time,
the actual increment in final stages might be so high that the athlete can end the
penultimate load, but the next load is too high to even start.
Usually 3 or 5 minute stages are used.
500m time 1.55 1.50 1.45 1.40 1.35 1.29
Power (W) 230 263 302 349 406 503
Power increment if
conrolling by time
+33 +40 +47 +57 +97

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Parameters during the incremental test. Red line – heart rate, green line – minute venitlation, lightblue
line – aerobic threshold by first ventilatory turnpoint, dark blue line – anaerobic threshold by second
ventilatory turnpoint.

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ROWING ACADEMY
However, it must be considered that oxygen mask and lactate analyzer might not
always be available. There will be some practical tips how to run the same incremental
test with heart rate monitor in the next slides.

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ROWING ACADEMY
Incremental test with heart rate monitor
In order to measure anaerobic threshold with this test the following protocol has been
used in our laboratory with great success (Hofmann et al., 2007):
• Start the test at 40 Watts and increase the workload after every minute for 20 W in
males and 15 W in females.
• Continue with the test until exhaustion.
• Record heart rate constantly throughout the test.

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ROWING ACADEMY
Incremental test with heart rate monitor
After the test, plot the heart rate values against the workload values and you will see that
there is a deflection (indicated with blue line) in heart rate at the last third of the test. This
intensity corresponds relatively well with your anaerobic threshold and the 20% lower
heart rate to your aerobic threshold.

9. SPORTLYZER
ROWING ACADEMY
Incremental test with heart rate monitor
Remember to do testing frequently to be sure which way your athlete adapts to a
certain training load and you will see that the heart rate values for certain intensities
change. Below is a sample of steady-state lactate levels and heart rate for a rower
across four year training.
0
0.5
1
1.5
2
2.5
3
60
80
100
120
140
160
180
Lactate
Heartrate
Heart rate
Lactate
This clearly indicates that for
similar intensities the lactate
concentration constantly
decreases, which means that
there is a shift to more economic
energy production. At the same
time more carbohydrates will be
spared to be used if higher
intensities are needed.

10. SPORTLYZER
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References
Hofmann P, Jürimäe T, Jürimäe J, Purge P, Mäestu J, Wonisch M, Pokan R, von Duvillard
SP. HRTp, prolonged ergometer exercise and single sculling. Int J Sports Med 2007; 28:
964-969.

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Hey, before you go!
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if you found it helpful or entertaining.
Next slide: learn more about the Rowing Academy

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Discover more
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• Energy pathways
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