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
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 |
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.
