Rowing Power Test: Protocol and Reference Values

Not every sport depends on jumping power. In cyclic pulling and pushing sports (rowing, kayaking, but also as a general power test of the upper body and core for any sport), the rowing ergometer offers a very controlled way to measure maximum power in a full-body movement.

What does this test measure?

It assesses peak power (watts) and average power during a short, maximal rowing ergometer effort, integrating the work of the legs, trunk, and arms in a single cyclic movement. It's a good indicator of overall anaerobic power, especially relevant for pulling sports.

Equipment needed

• Rowing ergometer with a monitor that displays power in watts (or that allows it to be calculated from stroke rate and resistance)
• Stopwatch

Execution protocol

1. Warm up with 5-10 minutes of easy rowing, including 2-3 short activation strokes at increasing intensity
2. Set the ergometer's resistance (damper) according to the manufacturer's recommendations for power efforts (usually a medium-high setting)
3. Have the athlete row at maximum power for a short effort (common protocols: 10 maximal strokes, or 10-15 seconds of maximal effort)
4. Record the peak power (the stroke with the highest power) and the average power of the effort
5. Allow full recovery (several minutes) and repeat if you want a second attempt

Common mistakes

• Not setting the damper, which makes results not comparable between sessions
• Insufficient warm-up, which artificially reduces peak power
• Confusing a short power test with an endurance test (2000m), which measures something completely different
• Not correcting rowing technique: poor technique can limit the recorded power regardless of the athlete's actual capacity

How to interpret the result

Population	Peak watts (10 maximal strokes)
Recreational adults	300-500 W
Trained athletes	500-700 W
Competitive rowers/kayakers	700-1000+ W

These values vary considerably depending on the athlete's body weight (relative power, in W/kg, is more comparable between people of different sizes) and on the damper setting, which is why keeping the same damper between assessments is essential.

Related tests

This test offers a full-body power perspective different from jump tests, and can be combined with:

• Wingate test — another way to measure maximum anaerobic power, in this case on a cycle ergometer, useful for comparing power profiles between upper-body/global and lower-body
• Medicine ball throw test — a simpler, equipment-free test for upper-body power

Track and monitor

For pulling sports (rowing, kayaking) or as a complement to overall power assessment in any sport, this test provides an objective, easily repeatable data point. With Movalytics you can record the peak power and average power of each assessment, note the damper setting used, and track your athlete's power progression throughout the season with a consistent protocol every time.

Frequently asked questions

What damper setting should I use? It depends on the ergometer and the goal, but the most important thing is always using the same setting between assessments for the same athlete so the data is comparable. How many strokes should I assess? 10 maximal strokes is a common, manageable protocol; some protocols use 10-15 seconds of maximal effort, which ends up being similar in duration. Is it useful for athletes who don't row? Yes, as a general full-body anaerobic power test, especially if you're looking for an alternative to the Wingate test that doesn't rely solely on the lower body.