Workout Description
For Time
200 meter Row
Why This Workout Is Easy
A short rowing sprint testing speed and power.
Benchmark Times for Row 200m
- Elite: <0:56
- Advanced: 0:56-0:47
- Intermediate: 0:47-0:39
- Beginner: >0:39
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): A 200m row is a benchmark test of explosive power output sustained over a short duration on the rower.
- Speed (9/10): This tests the ability to achieve and maintain maximal rowing speed and power. High stroke rate and aggressive effort are key.
- Stamina (4/10): Requires explosive full-body muscular endurance to maintain a high stroke rate and power output for the duration of a 200m sprint.
- Strength (3/10): Strong leg drive and powerful pulling mechanics contribute significantly to speed and power per stroke.
- Endurance (2/10): A very short, intense anaerobic sprint on the rower, testing explosive power and speed endurance.
- 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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