If you really want know your fitness level, the 2K ROW test is probably the most indicative and exhausting test you can do!
This test is not alone an indicator of general fitness, but it's also an excellent reference point for assessing progress in aerobic capacity and power over time.
Index
Why is the 2k row so important in CrossFit®?
THEtraining on a rowing machine activates 85% of the body's muscles and it can make the heart pump very fast. Requires a mix of strength and power and the low impact nature of the movement does not strain the joints, like running on a treadmill.
The chart below shows how our body's three basic energy systems produce energy over time:
Il ATP-PC system It provides most of the energy for intense and very short exercises (from 0 to 10 seconds); the lactic anaerobic system provides most of the energy for intense and longer exercises (up to about 1 minute); the aerobic system provides most of the energy for continuous exercise lasting more than 1 minute.
If one of these energy systems falls short, you won't be able to row with force for 2 km!
Having said that, now we ask you… How fast is your 2k row?
Probably not as fast as James Sprague's!
About a month ago, the American athlete jumped on the Concept2 rowing machine for a 2000m rowing test. He logged on to Instagram Live for the attempt and tried to stay under 6 minutes.
Although he failed, he finished with an amazing 6:06.6, at an average of 1:31.65/500m.
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But how does it compare to professional rowers?
The 2.000m world record is an incredible 5:35,8, set by Josh-Dunley Smith in 2018.
At the Italian level, we have Emanuele Gaetani Liseo with a time di 5:58:0, obtained by rowing to average of 1:29:5, at 36 strokes per minute.
The American record, however, is 5:41.0 set by David Simon in 2000.
As for CrossFitters, Jason Khalipa finished 2k rows in 6:21 during Half Marathon Row at the 2013 CrossFit Games. In that workout, the first 2.000 meters consisted of a points event along with the final half marathon time. Khalipa then won both scoring trials.
Optimal times for men on the 2k row
It is well known that being able to get a 2000m row time under 6,15 would make you an elite male rower.
For everyday CrossFitters or rowers”normal" a time of 6,30 on 2000m is within everyone's reach.
Optimal times for women on the 2k row
For women, manage to get a rowing time on 2000m less than 7,00, would be considered an expert level! It's a result that ranks among the best rowing times anywhere in the world.
For everyday CrossFitters or “normal” rowers, a time of 7,15 on 2000m is within everyone's reach.
How to improve your 2000m rowing technique
If you want perform well in rowing, it is not enough to have a high level of fitness. It is necessary to combine physical fitness with excellent technique.
An inefficient stroke will cause you to lose energy and prevent you from maintaining an acceptable pace for the entire 2000 meters.
To build a solid row technique, we must divide it into two phases: the push and the recovery. If you manage to combine these two phases, you will see yours rowing time over 2.000 meters decrease very quickly. Every stroke will be cleaner and more efficient!
La The biggest difference between beginner and advanced rowers is technique. Anyone can get fit, but learning to row smoothly is the key.
We advise you anyway 3 basic workouts to improve you here.
Push phase technique
- The push phase begins with a big leg push. The arms are straight and the torso leans forward.
- When the legs reach half their extension, begin pulling the torso back (arms are still straight at this point).
- Once your legs are fully extended and your back is vertical, your arms begin to gently pull the handle towards your torso. Make sure you pull hard, but smooth!
- The handle ends when it reaches the abdomen, slightly below the chest.
Recovery phase technique
- The push phase ends with straight legs and back. From here, recovery begins by straightening your arms.
- When the arms are straight, the knees bend and the hips come forward.
- Continue bending your knees until your shins are flexed vertically. This is the beginning of the next pushing phase.