Find Your Strengths
& Weaknesses
Three targeted tests. Complete picture of your rowing fitness. Personalised results in seconds.
Three Tests. Three Energy Systems.
Every rower has a different profile — some are explosive but lack endurance, others have a powerful aerobic engine but fade on short sprints. This protocol identifies exactly where you sit, so your training targets the right thing.
10-Second Max
Peak Power. Tests your phosphocreatine system — the explosive, immediate energy that fires in the first 10 seconds. Measured in watts.
500m Time Trial
Anaerobic Capacity. Tests your glycolytic system — sustaining very high intensity for 90–120 seconds until the burn forces you to stop.
5000m Time Trial
Aerobic Base. Tests your oxidative system — your engine. The foundation of all rowing performance, and where most improvement happens.
Your Results
Enter your scores below. The tool adjusts for your age, gender and weight, then compares you to real benchmarks to show your tier in each system.
General Guidance
Read this before you test. These details make the difference between a meaningful result and a wasted session.
Separate Days
Do not run all three tests on the same day. Ideal sequence: 10-second test Day 1, 500m on Day 3, 5000m on Day 5. The 500m and 5k are genuine maximal efforts — each needs 24–48 hours recovery.
Warm Up Properly
Never skip the warm-up. 10 minutes easy rowing, then 3–5 short pickups building to near-test intensity, then 2–3 minutes rest. Going in cold reduces output and risks injury.
Drag Factor
Use your normal training drag factor every time. Note it down. Changing the damper between tests changes the result — consistency is everything for tracking progress over time.
PM5 Display
Set to Watts for the 10-second test so you can read your peak number. Set to /500m Pace for the 500m and 5000m so you can manage your effort.
Use ErgData
The free ErgData app (iOS & Android) captures stroke-by-stroke data automatically. Particularly useful for the 10-second test where the peak number flashes briefly.
Retest Regularly
These tests only have value if you repeat them. Run the full battery every 6–8 weeks to track how each energy system is responding to your training.
Testing Protocol
Follow each protocol precisely and record your result. Consistency is what makes the comparison valid over time.
Setup & Warm-Up
- Set PM5 to display Watts
- Note your drag factor — repeat it every retest
- 10 min easy rowing to warm up
- 3 × 10-stroke hard bursts with 2 min rest, building to near-maximum on the third
- Rest 3 minutes, then begin
The Test
- Bring the erg to a complete stop — flywheel fully at rest
- Go as hard and as fast as you possibly can for 10 full strokes — no holding back
- Watch the Watts display: it spikes with each stroke
- Your score is the highest single Watts number you see at any point
- Have someone watch for you, or use ErgData to capture it automatically
- Perform 3 attempts, at least 4 minutes full rest between each
- Record the highest Watts from any single attempt
Setup & Warm-Up
- Set PM5 to display /500m Pace
- 12–15 min easy rowing at low rate
- 4 × 20-second hard bursts with 90 sec rest, each building toward race pace
- Rest 4–5 minutes before you start — primed but fully recovered
The Test
- Set PM5 to a 500m piece
- Start hard from the first stroke — this is not a race where you ease in
- The goal is to be completely spent at 500m
- If you feel comfortable at 300m, you are going too easy
- Expect real pain in the final 200m — that is correct
- One attempt only. A genuine 500m takes 24–48 hours to recover from.
- Your score is the total time shown on the PM5 at 500m, e.g. 1:38.4
Setup & Warm-Up
- Set PM5 to display /500m Pace
- 10–15 min easy rowing
- 2–3 × 1-minute pickups at roughly target 5k pace, with 2 min rest
- Rest 3 minutes before you begin
The Test
- Set PM5 to a 5000m piece
- Start at a pace you can genuinely sustain — going out too fast in the first 1000m is the most common mistake
- Aim for even splits: first 500m no more than 2–3 seconds faster than your average
- You should feel like you're working hard through the middle 3000m
- If you have energy left at 4500m, you went too easy — empty the tank
- One attempt only. Plan to rest after this test.
- Your score is the total time shown on the PM5 at 5000m, e.g. 19:30.2
Enter Your Test Scores
Fill in your profile and test results below. Age, weight and gender are used to compare you against the right benchmarks — your data stays in your browser and is never sent anywhere.
Enter peak Watts (whole number)
Enter time as m:ss
Enter time as mm:ss
Your Energy System Profile
Overall Assessment
Weakest Energy System
Significance of Imbalance
Implied 2k Estimate
Each test independently implies what your 2000m performance should be. How close they are reveals how balanced your training is.