Performance Testing

Would you like to be part of Malta Rowing Federation’s National Team “Long List” and “Extended Long List”?

Train Smart … Track your progress.

Following the establishment of Malta Rowing Federation in its present format in Summer 2025, a decision was made that all rowers and para rowers wishing to be considered for selection to be part of “Team Malta” are to enrol on the National Performance Monitoring Programme (a mirror of the World Rowing programme, see https://rowingtest.com/tutorial/).

Registered Rowers with one of the Federation Member Clubs who wish to be part of this monitoring programme are requested to inform their Club and make their formal request to the Federation Executive Board. Our Monitoring Programme is currently being piloted and will become fully mandatory shortly. Unless otherwise agreed between the athlete and the Federation, results from these tests will be uploaded to the World Rowing platform https://rowingtest.com.

Test execution

(1) Prepare for the tests physically and mentally … The previous day of tests should be always the same training activity with two aerobic sessions on low intensity SR 18-20. The tests should ideally be performed in the morning. If this is not possible, rowers are to chose an appropriate timeslot where they can perform the two tests at 24 hour intervals from each other.

(2) Prepare for the test from a “technology” perspective.

Whilst, at this pilot stage, you are free to do the tests at a day/time/place of your choice, we need to keep track of the results and monitor your progress. This means that you need to record your test results in a reliable manner and share them with us. At this pilot stage, this shall be done through the use of the ErgData app. Please ensure all is prepared from a technological perspective. You are kindly asked to:

(a) Install the Concept2 Ergdata app on your mobile phone.

(b) Create a Concept2 Logbook profile and log into your account.

(d) Make sure that you have a HR monitor which can connect to your ergometer and the app. This step is currently optional but will soon become mandatory.

(e) Test the system before your test day to ensure all is working. In particular make sure that the ergometer you do the test is Concpet2 with Bluetooth functionality that can connect to your ErgData app, and that it is reasonably well maintained.

(f) On the day of your tests, make sure that your HR monitor and ErgData app are working and properly connected to your ergometer. Make sure that the workout data (including HR) is being recorded on your ErgData app.

(3) Set Drag Factor before the start of test with specific check procedure. These are the recommended factors:

Open Senior Men	drag 135
Light Weight Men & Junior Men	drag 125
Open Senior Women	drag 120
Light Weight Women & Junior Women	drag 110

(4) Set the ErgData and Heart rate recording required equipment. At this “pilot” stage, HR monitoring is not binding for the test but highly recommended as it will help us assess improvement when comparing tests on the same subject.

(5) Do the tests as follows (applicable for rowers with 0-6 years experience. High performance rowers or rowers with 6+ years experience are to follow a slightly different protocol):

Day 1
Warm up 30 minutes +
1 x 150 meters max* +
Active recovery 20 minutes +
1 x 2000 meters max* +
Aerobic regeneration light rowing 40 minutes .

Day 2
Warm up 30 minutes +
1x6Km SR22* + (or 1x10Km at SR 22* + for Intermediate rowers with 3-6 years rowing experience)
Aerobic regeneration light rowing 8 minutes

(* The 150m / 2000m / 6000m / 10,000m should be logged though the Concept2 logbook. There is no need to log the warm up, recovery and/or regeneration. There is no dictated stroke rate for the 150m and 2000m tests. The aim here is to get a good time. The 6km/10km tests should be at SR 22.)

How are these tests interpreted?

The distance of 150 m is free rate indicating the basic anaerobic abilities and the speed of muscle contraction.
The 2000m is the race distance at a regular pace between 32-36 strokes / minute, underlies the specific physiological development for the race.
The distances of 6000m at 22 strokes/minute for Beginners (or 10 Km at 22 strokes/minute for Intermediate) indicate the ability to perform adequate aerobic training to improve their endurance and cardiovascular system.

Test Calendar

The test calendar for 2026 is as attached. The specifications on the pdf are for high performance rowers or rowers who have rowed for more than six years. Others are to follow the protocol described above.

Note that in order to have comparable tests, it would be ideal if all rowers do the tests in the morning, at the same day and time, and in a controlled environment at a constant temperature. At this “pilot” stage, this will not be mandatory and rowers are “free” to do the tests at a day/time/place of their choice.