Benchmarking Your Performance on the Concept2 StrengthErg

When starting to train on the StrengthErg, establishing baseline performance is crucial for tracking progress and identifying improvements over time. Benchmarking provides clear, measurable feedback and helps make your training more effective and focused. Here’s how someone new to the machine can use standard workouts to assess their performance and track improvements after a training block.

1. Standard Workouts for Assessment

Begin by performing some structured workouts to evaluate different aspects of your strength and endurance. You might want to establish your own benchmark workouts, or you could try some of the tests set out below.  These tests can be applied to any StrengthErg movement:

• 5-Rep Test:
  Set this as a Fixed Reps workout. Aim to maximize your Set Average Force, which provides a baseline for your raw strength over a low-rep, high-intensity set.
• 10-Rep Test:
  Increase the reps to 10 to assess muscular endurance and your ability to sustain force over a longer set. This test offers insight into how well your muscles maintain strength under moderate fatigue.
• 20-Rep Test:
  Completing 20 reps challenges your muscular stamina and endurance. This benchmark evaluates how well your strength holds up as fatigue sets in over higher-volume work.
• Work Completed in 1 Minute:
  Set the workout to Fixed Time (1 minute) and measure how much total work you can complete. This test is ideal for assessing explosive power, speed, and overall efficiency on the machine.
• 2000kg-m Test:
  Set the workout to Fixed Work (2000kg-m) and measure the time it takes to complete the task. This benchmark evaluates your sustained strength output and capacity for endurance over a fixed workload.

These tests create a comprehensive picture of your current abilities, allowing you to establish clear starting points for improvement.

2. Re-Testing After a Block of Training

After completing the initial benchmarks, engage in a structured training block tailored to your goals (e.g., increasing strength, power, or endurance). This training should include regular sessions on the StrengthErg, focusing on technique, consistent effort, and gradual progression.

Once your training block is complete, repeat the same benchmark workouts to evaluate your progress. Look for improvements in the following areas:

• Improved Set Average Force:
  You should see a higher average force in the 5-, 10-, and 20-rep tests, indicating increased strength and the ability to exert more force per repetition.
• Increased Work in 1 Minute:
  Improved power and speed will allow you to complete more work during the 1-minute test, showcasing enhanced efficiency and explosive output.
• Faster Completion of 2000kg-m:
  Reduced time to reach the 2000kg-m goal reflects greater endurance, sustained strength, and better overall work capacity.

By comparing your re-test results with your initial benchmarks, you’ll have clear evidence of your progress and areas that may require additional focus.

3. Using Benchmarks for Ongoing Progress

As you continue training, revisit these benchmarks regularly to monitor your performance and adjust your training.

Using a variety of benchmarks ensures a well-rounded understanding of your strength and endurance capabilities, and it can help you stay motivated.

By incorporating regular benchmarking, you can set meaningful goals, celebrate your achievements, and stay focused on improvement.