Aerobic Power: Rower

The Challenge:

Competitors will row as many meters as possible in 2 minutes on the Concept2 rower.

• Two minutes
• One attempt
• Points awarded to the athlete with the most meters rowed.

The Why:

This event tests aerobic power. The aerobic energy system is the foundation of all energy systems, and it must be developed in order to efficiently use the other energy systems. Improving aerobic power will allow you to recover more quickly within a training session and between sessions thanks to improved oxygen delivery to the muscles, improved blood flow, and faster lactic acid clearance.

We love using the Concept2 rower for aerobic training. The Concept2 RowErg has long been recognized by rowers as the standard for indoor training. It delivers an effective cardiovascular workout that increases fitness levels and exercises every major muscle group. The RowErg is the same machine used by Olympic- and elite-level athletes to train for their sports, but can be used by everybody, no matter what workout experience you’re after. The rower is a total-body workout that gets you burning fast!

The Work:

To excel at this event, you must improve your VO2 max and your aerobic capacity. Unlike anaerobic training, which is done in short bursts at very high intensities, aerobic training can be sustained for much longer. To train the aerobic energy system, aim to perform 30 minutes of cardio with your heart rate at at least 130-150 bmp. This is a low to moderate intensity level – if you don’t have a heart rate monitor, use the “talk test” – you should be able to have a conversation, even if you’re a bit winded.

If you don’t have access to a rower, we recommend:

• AssaultBike
• Versa Climber
• Running
• Swimming
• Walking

Athletes who will excel at this event include:

• Combat sports
• Basketball
• Volleyball
• Swimming
• Middle distance Track & Field 
• Rowing
• Cycling
• Water Polo
• Soccer

Click here to register for the Games!