Workout Description
For Time
250 meter Row
Why This Workout Is Easy
A short rowing test of speed and power.
Benchmark Times for Row 250m
- Elite: <1:05
- Advanced: 1:05-0:56
- Intermediate: 0:56-0:47
- Beginner: >0:47
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): A 250m row is a significant test of sustained power output on the rower over a short sprint distance.
- Speed (8/10): Tests the ability to achieve and maintain high rowing speed and power. Aggressive pacing and high stroke rate are important.
- Stamina (4/10): Requires explosive full-body muscular endurance to maintain a high stroke rate and power output for the duration of a 250m sprint.
- Endurance (3/10): A short, intense anaerobic sprint on the rower, testing explosive power and speed endurance slightly longer than a 200m.
- Strength (3/10): Strong leg drive and powerful pulling mechanics are crucial for generating speed and power per stroke.
- 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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