Workout Description
For Time
150 meter Row
Why This Workout Is Easy
A short rowing test of speed and power.
Benchmark Times for Row 150m
- Elite: <0:42
- Advanced: 0:42-0:37
- Intermediate: 0:37-0:31
- Beginner: >0:31
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): A 150m row is a significant test of sustained maximal power output on the rower.
- Speed (9/10): Tests the ability to achieve and maintain near maximal rowing speed and power over a short sprint distance.
- Stamina (3/10): Requires explosive full-body muscular endurance to maintain high power output for the duration of the sprint.
- Strength (3/10): Explosive leg drive and pulling strength are crucial for generating power per stroke.
- Endurance (2/10): Primarily an anaerobic effort, testing explosive power and speed endurance on the rower.
- Flexibility (2/10): Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke.
Modality Profile
A pure monostructural sprint on the rower.
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