Find out just how fit you are with this rowing challenge. Strap in
This challenge is straight out of the CrossFit repertoire. Rowing for calories helps you focus on hard stats rather than the speed of the fan. But for it to be effective, good form is key.
The taskmaster: Michael Price, owner and head coach at CrossFit Perpetua
“The 100kcal row is a test of muscular stamina, out-and-out power and mental strength. You need to apply consistent wattage over time, so the unfit will drop off fast. Try to hold that pace until you get to 75kcal. Then empty the tank.”
Load it up
To get the most power out of each pull, you need to load your lower body with elastic energy. Slide forward until your shins are vertical and your chest is pressed up to your quads. You’re ready to row.
Push hard
Reaching forward with the handle as far as possible, explode away with your feet but keep your arms straight – the large muscle groups of your glutes and legs should be doing all the work.
Pull high
As your knees start to straighten, pull the handle back with your arms, aiming for your upper abs. Lean back slightly to lengthen the stroke, then go straight into the next pull. And repeat. A lot.
The scoreboard
7 mins
Average
A normal man should be able to sustain 14 watts per minute for 7min, which is enough to power a desk lamp for that entire time.
5-5.10 mins
Fit
At 5min or just above your cardiovascular fitness is better than most and would get you to level nine or 10 on the bleep test.
4.30-4.45 mins
Advanced
Muscular stamina is the ability to perform many reps for a prolonged period. If you’re in this range you could expect to manage 40 press-ups in a minute.
4-4.15 mins
Elite
At this sharp end of the spectrum, your VO2 max is in the range of 50-55 ml/kg/min, equal to that of an Olympic 400m sprinter. Show off.
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