Concept 2 Rowers are an effective tool to assist you in achieving high levels of cardiorespiratory fitness. Concept 2 Rowers actively engage both hemispheres of the body (upper and lower body) and do not place any impact on joints. In order to row effectively, correct form must be utilized. Please see The Rowing Stroke video for tips on how to increase cardiorespiratory fitness utilizing the Concept 2 Rower.
Common errors seen on the Concept 2 rower are highlighted in the Common Rowing Technique Errors video.
How to Train for the Concept 2 Row Test Evaluation
It is important to train in a progressive manner. The following handouts are designed to assist you with training to meet the standard:
- Setting an appropriate Damper Setting (PDF)
- Training on the Concept 2 Rower (PDF)
- Concept 2 Tabata Sprint Training Package (PDF)
Additional Rower Workouts can be found on the Concept 2 Website.
Concept 2 Rower Evaluation
The Concept2 Rower Evaluation consists of three options: the 2000 meter row for time, the 500 meter row for time, or the 4 minute row for meters. All commissioned and non-commissioned personnel taking this evaluation will need to do so in the presence of a certified tester. The damper setting can chosen by the employee and guidance can be found here on selecting a damper setting.
Based on current DPS Policy, Commissioned Personnel must pass the fitness evaluation at 70% based on standardized norms. The following can assist in determining the requirements and establish fitness goals:
- 2000 Meter Row: The Calculator form or the VO2 Calculator can assist you in determining your requirements and to establish your fitness goals.
- 4 Minute Row: This 4 Minute Row Chart can assist you in determining your requirements and to establish your fitness goals.
- 500 Meter Row: This 500 Meter Row Chart can assist you in determining your requirements and to establish your fitness goals.