2K Fitness Test for Job

[TXSmokey]

My job is requiring me to pass a 2K fitness test on the concept 2 rower. I am a 287 lb 43 year old male. I recently purchased a concept 2 E model rower. According to the chart, I will need to complete the test in 8 min 38 sec. I noticed that the heavier you are, the less time you have to complete the test. I was told this is due to the fact that heavy people can use their weight as an advantage. Does anybody know what strategy a heavy person should use to get the best time, ie. which damper setting, stroke rate, etc? Also, what is the best way to build up your endurance for rowing? My long term goal is to lose weight and improve my cardiovascular fitness. However, right now my priority is to pass this test. I have about 12 weeks to prepare. Thanks in advance for any advice.

[Citroen]

Someone has got the wrong understanding. Height makes a significant difference, weight doesn't once you're over 75Kg (165lb).

The only reason indoor and on the water rowing has two weight categories is that the tall, fit, skinny fellas can't row as hard or as fast as the tall, fit, bulky fellas so they added an arbitrary 70Kg/75Kg weight limit to give the skinnies their own competition standards.

Setting damper is a purely personal choice to get your indoor rowing to feel most like the boat you're rowing on your river.

[hjs]

My job is requiring me to pass a 2K fitness test on the concept 2 rower. I am a 287 lb 43 year old male. I recently purchased a concept 2 E model rower. According to the chart, I will need to complete the test in 8 min 38 sec. I noticed that the heavier you are, the less time you have to complete the test. I was told this is due to the fact that heavy people can use their weight as an advantage. Does anybody know what strategy a heavy person should use to get the best time, ie. which damper setting, stroke rate, etc? Also, what is the best way to build up your endurance for rowing? My long term goal is to lose weight and improve my cardiovascular fitness. However, right now my priority is to pass this test. I have about 12 weeks to prepare. Thanks in advance for any advice.

Its very simple really, get your ass in gear, 8.38 is really very very very modest. You are in a very poor state healthwise.
For now first just try to make meters time on the machine, you should make rapid progress.
Read around there are plenty of beginner threads.

Re weight, the bigger one is, muscle that is, the faster one can be, fat ofcourse does only slow you down. The taller you are, the easier you can build usefull muscle on your frame.

But really, go using that machine and change your life. Its very needed. That limit should be easy.

[TXSmokey]

I wasn't sure if it was a leverage thing for heavier people. I just know that if I were at the ideal weight for my height, I would have an extra 1:12 of time to complete the test.

[hjs]

I wasn't sure if it was a leverage thing for heavier people. I just know that if I were at the ideal weight for my height, I would have an extra 1:12 of time to complete the test.

Ideal weight? Don,t think that exists. Just looking at height alone is certainly not right.

[lindsayh]

I wasn't sure if it was a leverage thing for heavier people. I just know that if I were at the ideal weight for my height, I would have an extra 1:12 of time to complete the test.

There is a leverage thing for taller people with longer arms and legs. If you are relatively short then that might affect the numbers on your trial. The weight you are carrying will slow you down of course. Big guys are faster because they are stronger because of muscle mass. Having to haul extra weight up and down the rail will slow you down so you will be faster as you lose weight. As Henry said spend some time with the beginners threads in the Training forum above - there is a huge amount of help there.
The C2 is a great weight loss tool and there are some really good stories here too.

[jimmy1]

As a general measure of fitness why isn't it correct to feel a heavier person should have better (short row) times? E.g., take two six foot guys in good shape; one a lean 170 the other a muscular 220. If the goal is a fitness comparison I'd expect the 220 guy to have better times. No?

Btw what type of job uses the erg in the application process???

[jimmy1]

And to add, I'd work on cardio (and of course technique.) Assuming you're otherwise healthy and mobile, you certainly have the strength to move a very low friction slide. Within a short period you should have the heart and lungs for this short row.

[smwoodburn]

Just out of curiosity, what job requires you to complete a rowing fitness test?

[TXSmokey]

I am a park ranger. I have the option of a rower test or a four part test that includes a 1.5 mile run, 300 m sprint, max push-ups in a minute, and max sit-ups in a minute. In the past I have chosen the run option because it is much easier than the rower. However, I would like to push myself and try to get into better shape. The only problem is if I attempt the rower and don't pass, I can't go back to the run test. I would have to re-attempt the rower test and if I don't pass, it would affect my annual rating. I've never attempted the 2K rower test and I hear it is difficult. I just want to make sure I can pass it.

[jimmy1]

I am a park ranger. I have the option of a rower test or a four part test that includes a 1.5 mile run, 300 m sprint, max push-ups in a minute, and max sit-ups in a minute. In the past I have chosen the run option because it is much easier than the rower. However, I would like to push myself and try to get into better shape. The only problem is if I attempt the rower and don't pass, I can't go back to the run test. I would have to re-attempt the rower test and if I don't pass, it would affect my annual rating. I've never attempted the 2K rower test and I hear it is difficult. I just want to make sure I can pass it.

You can row the 2k in advance and see what you're in for. And, assuming good basic technique, if you can run 1.5 miles you should certainly be able to row a 2k under 8:30. Likely under 8:00. Good luck!

[Citroen]

Your biggest gains for the 2K are going to be from getting your technique right. Learn to row, learn to use your legs (rowing is not hauling anchor in a storm using arms only). If you can run 1500m then sub 8:30 should be a walk in the park (until the last 500m when you'll think you're dying).

https://www.youtube.com/watch?v=eqVmMd7FdAA

[TXSmokey]

When I first bought my rower I used it for a couple of weeks then I got busy at work and haven't touched it since. My plan at the time was to keep the pace I needed to pass and build up the distance. In two weeks I got up to 1250 m at a 2:10 pace, which makes me feel like I can do it. I'm not too sure how hard the last 750 m will be though. As far as running goes, it is more of a run/walk with a lot of time to pass. That is why I said the run was easier.

[Anth_F]

Well you have the rower so just get on there and start cranking out some meters. Aim to row steady say 3k, just enough you feel a workout, nothing too demanding. Then aim for 4k and so on... pretty soon you will see fitness level boom and times improve tenfold. And chances are when it comes to the test you will likely breeze that time with ease.

But without devoting to putting in a good bit time and meters on the rower, nothing will happen quickly.

[TXSmokey]

Thanks to everyone for all the advice.