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19
May
2021

Rowing: How to find your Max HR

Follow our step-test protocol to discover your maximum heart rate

 

 

 

You will require an ergo and a Heart Rate Monitor (HRM), preferably one that records your Heart Rate (HR) every 1 second. If you don’t have a HRM that has a memory, maybe a friend or family member will be able to assist recording the readings.

 

Based on your known 2k score

Step 1: Row for 4 minutes at the Watts shown on the table below according to your 2k score. For example, if your ergo score was 6:11.5, you would row the first step at 160 watts.

Steps 2-6: Without stopping, increase your output by the watts shown, rowing for 4 minutes on each new output. 

After Step 6: Rest for 1 minute.

Step 7: After 1 minute break, begin step 7 with a racing start and row for 4 minutes at Max pace. At the end of this, your HRM should be recording your MaxHR

Step 8: Cool down  

 

 

 

 

 

2k Ergo

Increments

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

 <5:50.0

45W

200W

245W

290W

335W

380W

425W

Max

 5:50.0-6:00.0

45W

170W

215W

260W

305W

350W

395W

Max

 6:00.0-6:10.0

40W

170W

210W

250W

290W

330W

370W

Max

 6:10.0-6:20.0

35W

160W

195W

230W

265W

300W

335W

Max

 6:20.0-6:30.0

35W

140W

175W

210W

245W

280W

315W

Max

 6:30.0-6:40.0

30W

140W

170W

200W

230W

260W

290W

Max

 6:40.0-6:50.0

25W

150W

175W

200W

225W

250W

275W

Max

 6:50.0-7:00.0

25W

130W

155W

180W

205W

230W

255W

Max

 7:00.0-7:10.0

25W

115W

140W

165W

190W

215W

240W

Max

 7:10.0-7:20.0

20W

125W

145W

165W

185W

205W

225W

Max

 7:30.0-7:40.0

15W

120W

135W

150W

165W

180W

195W

Max

 7:40.0-7:50.0

15W

110W

125W

140W

155W

170W

185W

Max

 

 

 

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Categories: All topics, Rowing

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