I tried a BRUTAL fitness test ... on a rower 

Thumbs up for Mark attempting 1:52/500m for an hour.

Simple tip to help your rowing technique. If you watch yourself row you'll notice that you have to bring your hands out of the way of your knees as you return to the catch. That's because you're bringing your arms back at the wrong time. There are six simple steps to remember. Legs-hips-arms-arms-hips-legs. Drive with the legs like you're performing the start of a deadlift. Hinge at the hip like you're locking out the dead lift. Then pull with your arms to where your diaphragm would be located. Then you do the reverse of those three steps. Extend the arms. Hinge forward at the hip. Then you bend at the knees like you're returning a barbell to the ground in a deadlift. These six steps will help you avoid moving your hands around your knees when you return to the catch.

What's that, another video of Mark collapsing while struggling to get off a piece of exercise equipment? Count me in!!

“It’s as painful as having kids…..not giving birth of course, just having kids…..”😂🤣😂🤣😂🤣😂🤣. I’ve been through a few workouts like these and I think I agree….

Having recently done my biannual binge of every video you’ve ever made, the quality of work you’re doing right now is your best ever.

Thanks for the inspiration mark! I’m relatively fit and have been working out for years on and off but consistently now for the first time for over a year. Ran 5Ks regularly but after seeing your videos where you talk about just pushing yourself a little further and seeing what your body can achieve I decided to run a 10k today and smashed it in under an hour. I wouldn’t have done it without watching your videos and seeing how Jenna can do so much with minimal training! Thanks!

Been watching your videos for nearly 2 weeks and it’s helped me stay focussed to workout every day since! I’m slightly less of a fat bastard already! Thank you

Good work on the piece! Always fun to push yourself. As everyone has said already, tech could make you faster with no effort. Same things we talked about when you were trying the 2k. Looks like a lot of your new subs haven't seen that video, maybe time for an update. Would definitely help when you do the hour 👀

I absolutely love my Concept 2 rower.

Thanks for this video. I was just about to buy a budget rower - but after watching the video I decided to go for a second hand Concept 2 so that I could use the EXR app. The app and machine have been great. The EXR workouts (after doing the ramp test) are spot on for difficulty and make training much more interesting. Thanks again and keep up the great work!

Would suggest looking up some vids on rowing form. On the recovery you should clear your knees before collapsing the knees. It should improve your times.

Hi Mark, a couple of tips from my experiments with rowing last year: The Citius Remex seat pad is brilliant if you’re doing long sessions and want to avoid getting a sore arse. It also has much comedic video potential because it takes a session or two to get used to the gooch support. If you’re looking to replicate a trainer road & Zwift setup but are struggling because the PM5 only allows one Bluetooth connection you can get around it with a 4iiive heart rate monitor and it’s ant to Bluetooth bridge feature. First, connect the PM5 to the heart rate monitor over ANT. Next, use the 4iiive app to relay the data from the heart rate monitor to one of your rowing apps over Bluetooth. Finally, connect the PM5 monitor over the Bluetooth channel directly to your other app. You should now be able to use two apps at the same time e.g EXR and Asensei.

Slowly but surely becoming my favorite RU-vidr

Great video mark. Your rowing technique is great too

The relationship between your right elbow and that TV added a real tension to that video. I was expecting it to get smashed at any moment

recently starting wathching you, i literally cant be stopped. Super fun keep going

Thanks for turning me on to the EXR platform. I would die a very painful death attempting a 1:52/500m for an hour!

"...And I'm never going to do that" You are totally going to do that 😅 Good luck on that hour of rowing. 👍

Your vids are hilarious, Mark! Thanks for doing all this malarkey so we don't have to! 😂💪🏿

Stumbled across the chanel a couple of days ago any really like it. Been looking for a bit of a break from ultra training and liked the look of the hyrox stuff. Just booked me and the Mrs into mixed doubles hyrox in London in Nov. Great vids

I do love a rowing video. Great watch. And fwiw, 1:52 for an hour is WELL within your ability. Whether you can be bothered rowing for an hour, that's another factor!

That’s a lot of watts! Love any and all rowing content on the channel 👌

Mr Lewis, you pump out so many videos so fast, i have high respect of your fitness level. But take it easy mate :-)

This might be useful but back when I was a proper rower the figures you've got seem to be pretty consistent with mine. I'm a little taller than Mark and back then weighed about 100kg too. My 2k PB was 6:16.6 and when we had to do 18km a couple of times a week my best was at an average split of 1:49.7. So 2 seconds fast than your 2k PB split and 2 seconds faster than your hour FTP they gave you. You could probably manage that hour if you bothered but it's ridiculously dull. Especially as my rowing club just had unpainted grey, block walls to stare at. It wasn't that hard on the cardiovascular system to do it, the worst thing was my glutes cramping up after about 40 minutes. It took me about 4 attempts before I managed it without having to get off and stretch them out! I should probably mention though that these 18k sessions weren't a race or anything, we just had to do them at a relatively low threshold. So there was a lot of scope for going faster but no point in doing so in case you overdid it. It was what you'd probably now call zone 2 training although I haven't a clue what my heart rate was. We were just told to keep it to the point where we could just about hold a conversation. Not that you'd want to, the main thing male rowers talk about are the fittest girls in the women's squad and you don't do that while sat on the machine as they might be stood behind you.

Truly impressive. Cannot imagine how you would absolutely crush it with proper technique. Thank you for posting the EXR link. I wasn't aware of this program and have been using RowPro and rowedbiker(with Zwift). This is a nice upgrade.

45min-1hr on the rower is a good time, used to be my go to cardio before I got hooked on cycling. You should definitely give it a shot!

Since finding your channel Mark its now cost me over £1000......!! Fenix 7x Sapphire, then running shoes (Kipruns) , Salomon running vest(s) and now trail running shows as (since getting a dog (Must factor that one in too) I have found out I really love X country . Best addiction ever. Thank you so much.

oh and for your next max out test - put a bucket next to the rower. i have seen pros puking after rowing. having a concept 2 myself i can say rowing is probably the most painful exercise possible.

I have to admit I tow every week and do one or 2 4000m runs with an occasional 6000 m run for kicks. I am at 2.00 split and no matter what I do I cannot better it. On the bike I have been getting better. Such is rowing life. Cheers!

Watching your recovery stroke is killing me....was literally about to describe what to do but someone else has it on the comments....Loved your Steve Redgrave challenge - with a seriously good time ...

Impressively fit! If you made some minor tweaks to your technique you'd be at the top of your age/ weight classes in competitive indoor rowing. Get your arms fully extended at the finish before you start the recovery. A little bit more body angle will help you engage your back and glutes more at the beginning of the stroke.

Absolutely love the Top Gun poster, best movie ever…by far. Keep on rocking Mark

Rowing is one of the best exercises period. I was doing all round fitness but now doing indoor rowing . I do this along with body weight exercises and have not touched a weight in nearly 3 yrs with no loss in muscle mass and strength. But improved in in my CV etc .

You really make most of horrible ghastly pervasive intrusive surveillance tech so you can run on your own steam and still feel the distance you have run/cycled etc and your dog Nixon is amazing ❤❤

I am already looking forward to this year's Christmas video. I rowed the Thames River against my famil. And two of them threw up.

I'm a rower and got to say, great effort my dude. You've got more if you worked on your technique. Just let me know if you'd like any tips

Guy is a natural rowing beast..despite the form!

Brilliant. This falling of the erg again. I must admit I did a lot of TimeTrials on the RowErg and saw with this a lot of "MagicZeroes" - Meters or Seconds. I only went off like that in a few occasions. I must be a wimpy. No. I have memories of the most painfull timetrials. My most painfull was actually the "hour of power" attempt (actually what some think FTP is- and so often it is not!) 15 month ago. It also gave me the most Nonathlon points. At the moment I am writing for a small physician seminar on FTP vs. Vo2max. The Ramp Test in this sense was a former Test to measure via Spiroergemetry the Vo2max. Then it is used in Zwift and other Plattforms like EXR to calculate FTP. Which is then a functional test as the name already indicates. It is very good if one has not a good Idea about pacing - since pacing is done by the Test itself. FTP. A single serving number. Seems to be clear and grabbable. Always Accurate ? Is it ? I wanna see you doing the "hour of power" [in pain ;-)]. Pace it with the result of this effort you shown here. Can you row more far or less in one hour ? What does any differences mean ? Are they significant ? Will it effect you further training ? Will you rank this ranking piece ?

I really want a rower since I used them at orangetheory. I use my wahoo kickr religiously. Been wanting either that concept 2 or aviron for a long time now. Add to the pain cave.

This is brilliant 😀 - would you be able to provide a beginner introduction to strengthen training at home please? I'm looking at Dumbbells Vs Kettlebells, what weights to start with etc. Really struggling where to start 😞

would be a cool video to watch you go and have a few lessons at a local rowing club. as you say, you are built for rowing but I can tell you that you would a completely different beast with about 4 or 5 lessons! + it would be great to see what sort of knowledge they pass on to you!

Was convinced the TV was going to get an elbow through it! Kept me watching to the end 😄

Would love to see a video/series on rowing technique. Maybe even get in a single shell on the water?

Now we need to see you replicate this on the Ski Erg 😂

Monday video. Yeah buddy!

Impressive! I am 57 years old and overweight (120KG at 200cm height) and my FTP was 2:30. I did the test at the beginning of my training in EXR 5 weeks ago and i can imagine to row an hour at 2:45. 2:30 was a bit too optimistic. I did not try to row an hour at that pace now. 2:45 would be realistic i guess… I will do the test after the 9 weeks training programm again.

Great effort! 1:52 is very good. BTW how did you have EXR on the TV while having it on the phone also (at least looks like it was) under the PM5?

I was betting throughout the video that you would break the tv with your right elbow…😂 seriously, 👍

Always keep rowing after any 2k or ramp test. Helps to get rid of the lactic acid. Hard but worth it!

You should check your Rowing Technique! As you return first Arms than Knees.

Love it! But please please have one training session with a rowing coach...

"My FTP is 1:52 for an hour and I will not be doing that.'..... Quitter. 🤣😅

really feeling that ovewhelming panic to get your feet out of the straps at the end

Hey Mark, I row on an old C2 with the damper. Do you have any idea how to do a conversion to what your working on? I rather enjoy rowing as my warm-up (I'm 195cm and 105kg so I'm likely built for it) but I'm not sure how to compare my pace to yours.

Good effort, rowing is absolutely brutal as the pain is global and not isolated to your legs and lungs like on a bike. Don't take advice from random people on the internet but look into credible sources on rowing technique. Keeping your knees down until you get the handle past them during the recovery is good practice and could help your efficiency.

1:52 for an hour. Sounds perfect to do as part of a podcast episode 😂

Can't relate to your level of fitness, but can 100% relate to your stance on the torture of school plays.

Man like Mark

1:52 for an hour would be very impressive I would love to see you try that. I am on my college rowing team; my 2k pr is 6:50 ish and both the "hour of powers" I've done have been around a 2:00 split so you might be able to do the 1:52.

If you are looking to row more I’d recommend moving from the hips then move your arms out then go up the slide it will feel a lot smoother and will allow you to not have to raise your hands over your knees

Rowing Machines, easy to use, but easier not to use correctly. I've seen a fair number of Warriors get on these machines and totally screw up the technique that separates Results from breathing hard. For the developing Oarsman or Oarswoman, the advent of the Rowing Machine has come a long way. I got to know the fellas at Concept 2 way back when on the original flappers on spokes days with analogue Odometer. Over the years better refinements came in, but the essential structure of the Rowing Machine got way better but the Rower part is still there. Application of power, spin the wheel. Over time, what I found was ON LAND training using this device made better Rowers. If you were a Northern Climate situation. I could replicate the rowing stroke using the machine and not loose ground to the Southern or favorable weather rowing crew. Granted though, you can't beat ON WATER technique training but I sure can make up ground on power per stroke. In my area, indoor water trainers are available, they are useful. Especially on training oar or scull manipulation technique. I can train a brand new Rower the proper use of the Oar before setting foot into an expensive rowing shell. Now let's talk experienced rower. The Erg is a fair platform of competitive Head to Head flat out racing in a clinical situation. Now, it doesn't take into account -- WATER & WIND. You can have the most accomplished Erg racer on the planet. But if they row like crap, and can't handle the waves and instability of shells. That 5 minute 55 second 2000 m Erg Racer is dead last in a rowing shell on the water. Never put all your eggs in one basket when using a tool. Once in the real world, on the water. It can be humbling. Now for Erg racing with accomplished actual high quality rowers. yeah, that Erg Test is a good indication of racing strategy. But even still, WATER separates first from last.

Damn! I want to see you suffer for an hour now 😂 great video!

I worry for your TV 😂

Dangerously close to elbowing that TV 😅

Zwift is the 8 wonder of the virtual world ,,so cool

Try a concept 2 bike after a concept 2 rower piece with a sprint at the beginning and end

Dudes got unbelievable faith in himself to not throw elbows at that TV No way on earth would I set myself like that

The funniest guy

You should do a video on the split from your ex mrs and how that effected your fitness journey. I’m sure there will be plenty of parents out there who would relate to this

You know now that you've said it, you have to do the 1 hour test!

Did a great workout this week - 6 rounds 1min max row 1min max burpees 1min double or single unders 1min rest Only 24 minutes, but will put you in a good place.

I think you need to do a cross-over episode with John at Row Along!

That poor 🪴, getting elbowed in the face every 2 seconds lol

06:51 cracked me up 😂😂😂

I respect you for the honest views you give and the fact you show the world an his dog the vlog results. Great content as always. I and other subscribers would be interested to see if the theory is correct. Maybe even increase subscribers too. Bonus. Can't be boring now you have the screen keep your mind occupied ,compared to an ultra it's over in 60 mins 😂😉

How did the Screen behind survive the Elbows? 😂

Curious on watts on erg vs bike, my FTP is 300 watts for both biking and rowing. I wonder if this is the same for most people. I am a collegiate rower but spend my free time biking. My 2k is a 6:35 and by 6k is a 21:02. seams to alight with mark's stuff well!!

1.52 for an hour is moving on. However, there is a zen to be had in perfecting form and maintaining pace for such a long time.

How does the hardware connect to the software? Is this a feature the concept rower has built in? I was thinking of getting a rower for cardio when working from home. But the zwift for the cycle trainer seem like more fun (and might make one do it ofter) And naturally since I cant decide I just do nothing at the moment instead. Seem like the best solution no? 😅

I'm do 2.5k in 10.56mins. On setting 8 of the rowing machine in the gym. Aiming to go below 10mins.

Rowing machines are heartless and definitely can be worse than a school play 😂😂😂

Hope the "Mark rows 1.52 splits for an hour" video is on the list for 2023 ? Mentioned it twice.. sounded like you were trying to convince yourself not to 🧐😆

Nice one Mark. Get your stroke technique sorted and you'll enjoy it even more. Or not !

Don’t the shoulders get tired if hands are held so high when pulled close to torso compared to keeping hands lower?

Good one. Please have the missus smack your knuckles with a wooden ruler each time you have to raise the handle to get it over your knees. That will teach ya' ;-)

Now you have the number, I think I need to see the one hour version….😅

These are the videos I love! Brutalize yourself and you can count me in!

I am not sure that you could do a ramp test on a rower (who is a human who rows), but you did well on an erg or rowing machine, if you insist. :)

Anyone else waiting for Mark to put his elbow through the TV?

To give some perspective to this…. I’m not an elite rower but I am a high performance Masters rower. I’m 72yo and can do 1:50.2 splits on a 1000m Erg but my splits on a 1 hour Erg are 2:21.9 Perhaps you also need to look at your drag factor. As a 72yo I use a drag factor of 115 (4.5 on the lever if the flywheel screen is clean). You look to be about 40yo so your drag should be about 125 (or 5.5 on the lever)

What resistance is this done on please . Full 10?

Our Concept C2 rowers have a resistance setting from 1-10. What was your setting?

I need that "Love Sausage" neon in my pain cave!!!! Hello? No? Anyone......

Is that 1:52 pace based on that test software, which includes your 100 kilos, or the PM5 which only needs 250 watts at 12.5 stone?

Ah. Just in time for end of work.

There will soon be enough footage of you falling off fitness machines in a state of distress to fill a full video 😂

My best was 2:08 pace for 21,097metres 2 years ago and I slowed down. Probably need to see if I can do better.

Let the hands release at the finish and find your hinge forward first before you slide like a deadlift. Your splits will thank me

Come on…. Take the Challenge. 1 hour row at 1.52👍😊

Don't you ever wonder/worry what you're putting your heart through? I'm trying to improve marathon speed and some of that training is pushing me to discomfort and I just wonder about the potential risk.