5 km Rowing Ergo Test
purpose: As an alternative to a running test, it is a test of aerobic fitness with less stress on the lower body.
equipment required: Concept IID rowing ergometer (or equivalent). A specific drag factor needs to be set (see comments below).
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check and calibrate the equipment as required. Perform a standard warm-up. See more details of pre-test procedures.
procedure: Education and practice is required to ensure correct technique, which will ensure better results and also help prevent injury. Set an appropriate drag factor (see gym staff for advice). Set up the display to show the time and splits. Start from a stationary position, then row continuously for 5 km. The aim of the test is to cover the 5 km in the shortest possible time. Experience has shown that better scores are achieved with an even split rather than starting conservatively and then coming home strong, or going out too fast and not being able to complete the distance.
scoring: Record the time taken to complete the 5000 meters in minutes and seconds. The test may take between 20-30 minutes.
target population: US marines aged 46 years and older.
comments: Good pacing is very important. Too fast a start can lead to increased metabolic acidosis that will have a negative effect on aerobic energy production during the remainder of the test. This could lead to early fatigue and a deterioration in technique. Strong verbal encouragement will help the subject achieve their maximal score.
The Test in Action
- This test is part of the testing for the US marines
- 2000m (2km) rowing ergometer test — aim to cover the 2km in the shortest possible time.
- 500m ergo test — aim to cover the 500m in the shortest possible time.
- Rowing Beep Test — incremental test performed on a rowing ergometer
- Other aerobic tests
- Rowing fitness testing
- Rowing Ergometers for Fitness Testing
- testing for the US marines
- About the sport of rowing, which includes indoor rowing competitions