VO2 Max and Rowing

VO2 max is one of the most quoted numbers in endurance sport, and rowing is one of the sports where it matters most. It also keeps the number in perspective, because it is only one part of rowing performance.

What it is

VO2 max is the maximum rate at which your body can take in, transport and use oxygen during hard exercise. It is usually expressed in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). A higher value means a bigger aerobic “engine”.

It is limited by several things: how much blood your heart can pump per beat, how well your lungs transfer oxygen, how much oxygen your blood can carry and how well your muscles extract and use it. Genetics set a large part of your ceiling, and age, sex and training history shape where you sit. VO2 max typically declines gradually with age, but regular training slows the decline.

Why it matters for rowing

Rowing uses a large amount of muscle at once, so it demands a lot of oxygen. A 2,000 m race lasts about six to nine minutes for most rowers, and the energy for it is mostly aerobic. A high VO2 max gives you a bigger aerobic ceiling, which lets you hold a faster pace before you start building up fatigue.

But VO2 max is not the whole story. Two rowers with the same VO2 max can produce very different 2k times because of differences in:

• Technique and efficiency, or how much of your energy turns into boat or flywheel speed.
• Power at threshold, or how much of your VO2 max you can use for sustained effort.
• Anaerobic capacity, which matters in the start and the finish.
• Body size and strength. Larger rowers generally produce a higher total oxygen uptake, which is why heavier rowers often post faster erg scores. Per kilogram values tell a different story.
• Pacing and mental approach.

How it is measured

Lab test. You row (or run or cycle) at increasing intensity while wearing a mask that measures the gases you breathe. The test continues to exhaustion. This is accurate but needs equipment and staff, and it is usually done by university or sports science labs.

Field estimates. Many watches and some online calculators estimate VO2 max from heart rate and pace. These are rough, and can be several points out. Treat them as a trend line, not a precise score. Concept2 has a VO2max calculator that estimates the figure from your best 2000m time, body weight, gender and training level, and it says a lab test is the accurate option.

Performance tests. Many coaches use a 2k test or a 6-minute test as a proxy for aerobic power, since it is cheaper and rowing-specific. See how to do a 2k erg test.

How to improve it

VO2 max responds to a mix of volume and intensity.

Training type	Example	Purpose
Steady aerobic	45 to 90 minutes, conversational	Builds the base, supports every other session
Threshold	3 x 10 minutes at a hard but controlled effort, 3 minutes rest	Raises sustainable power
VO2 max intervals	4 to 6 x 3 minutes hard (RPE 8 to 9), 3 minutes easy	Stresses the oxygen delivery system
Short high-intensity	8 x 1 minute very hard, 1 minute easy	Raises the ceiling and trains recovery between efforts

Do most of your volume easy, and keep one or two hard sessions per week. A typical week for a keen club rower might be three steady sessions, one threshold session, one interval session and one rest day. Strength work two times a week supports the power side. See all you need to know about aerobic capacity, engine building for rowing and the benefits of HIIT on a rowing machine.

Use heart rate or RPE to keep the easy days easy. See heart rate zones for rowing.

Typical values

Published VO2 max values for fit adults span a very wide range, and elite endurance athletes sit at the top of it, with rowers among them. Specific numbers vary by source, so check the lab or watch you use.

Keep it in perspective

Do not obsess about the number. For most recreational rowers, improvements in technique, consistent training and sensible pacing will bring faster times long before VO2 max becomes the limit. A watch estimate that moves by a point or two is within normal error. If you have a heart condition or are unsure about hard exercise, speak to a GP before doing intense intervals.

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