MHFit Test: The 1000m Row
Men's Health teamed up with the Sports Science Institute of South Africa to define a new fitness standard

October 19, 2017

The 1000m rowing fitness test

Want to find out if you’re #MHFit?

Take the test now!

Goal: Measure cardiovascular fitness and total-body stamina.
Equipment: Concept 2 rowing ergometer.
Goal: Finish 1 000m of rowing as quickly as possible.
Technique: This test consists of 1000m all-out rowing on a Concept II rowing ergometer. Its validity and reliability has been agreed upon and documented throughout all F.I.S.A affiliated rowing federations. The procedure is as follows: start the test at the 1 000m mark (displayed on the computer screen in front of the rower), counting down to zero metres. The rower must set the drag factor to 130 and this will determine the resistance level. The athlete’s recorded score is the total time it takes to complete the 1000m.

Related: The Epic Lifting Technique That Sheds Fat & Grows Muscle Instantly

Training Tip: For a fast start on the rower, aim to do 10 quick strokes to get the momentum going, then you can slow down into longer, more efficient strokes.

Level 1 – > 4:21 min
Level 2 – 4:11-4:20
Level 3 – 4:01-4:10
Level 4 – 3:51-4:00
Level 5 – 3:41-3:50
Level 6 – 3:31-3:40
Level 7 – 3:21-3:30
Level 8 – 3:11-3:20
Level 9 – 3:01-3:10
Level 10 – < 3:00 min

The MHFit Tests
The MHFit Test: 3 Rep Max Squat
The MHFit Test: Overhand Pull Up
The MHFit Test: Agility
The MHFit Test: Sit Up
The MHFit Test: Vertical Jump
The MHFit Test: Bench Press

To workout your final score, add up your seven totals to get one number. Then divide that number by 7 and times by 10.

Total score ÷ 7 X 10 = MHELITE score

How did you score? Let us know on social media (@menshealthza on Twitter and Instagram)