Tip: Test Your Athleticism in 2 Minutes

You'll like the row for several reasons. First, it's easy to do. There's about a five-minute learning curve, assuming you're properly instructed. You can bust your ass as soon as you feel comfortable.

The row, since it's seated, doesn't have a bias against the heavier athletes like most cardio tests do. In fact, heavier athletes, to a point, will have a benefit because they can exert more power. There's a big element of power in the row, so it isn't just pure cardio. Traditional aerobic athletes are too weak to excel in a lot of sporting activities. To be a solid rower you need strong aerobic AND muscular systems.

On the flipside, strong but out of shape athletes will tire quickly during the row and get a poor score (puking after a brutal 500 meter row isn't uncommon, even if you're in decent shape). This would indicate that their VO2 max isn't high enough and might be holding them back.

The row is a nice combination of aerobic power and strength. Males who do well in the row can usually do a double bodyweight deadlift. The proficient females are often good at deadlifts and pull-ups and yet still have a strong aerobic system. The row also doesn't put as much stress on the joints as running does, so many people who have injuries can still row.

Here are some standards for active people under the age of 50:

Give the 500 meter row test a try and see where you fall.