Rowing Canada Aviron

Ergometer Performance Targets

Developed by Rowing Canada Aviron,

LAST UPDATED: JANUARY 12 / 2011  
 
 
Updates in this version include:
1) Adjusted 60 minute standards. After ongoing input and consultation with RCA’s Sport Scientists
and IST it has been determined that the previously posted standards where set to low. The impact
of the lower numbers negatively effects physiological assessments and does not allow for
accurate individualization and customization of training programs. This change will be effective
immediately .
  

 
Ergometer  Performance  Levels:  
 

WOMEN

JR WOMEN HWT U23 WOMEN HWT SR WOMEN LWT U23 WOMEN LWT SR WOMEN

CE TDC NDC NTC Target CE TDC NDC NTC Target CE TDC NDC NTC Target CE TDC NDC NTC Target CE TDC NDC NTC Target

PEAK (time/500m) 01:31.9 01:28.7 01:26.5 01:25.1 01:24.4 01:29.2 01:26.2 01:24.0 01:22.7 01:22.0 01:26.6 01:23.6 01:21.5 01:20.2 01:19.5 01:32.6 01:29.5 01:27.2 01:25.8 01:25.1 01:30.8 01:27.7 01:25.4 01:24.1 01:23.4
POWER
(MDF) (watts) 451 501 541 568 581 493 547 591 620 635 540 600 648 679 696 441 489 528 554 568 468 520 561 589 603

PEAK (time/500m) 01:36.7 01:33.4 01:31.0 01:29.6 01:28.9 01:33.9 01:30.7 01:28.4 01:27.0 01:26.3 01:31.1 01:28.0 01:25.8 01:24.4 01:23.7 01:37.5 01:34.2 01:31.8 01:30.3 01:29.6 01:35.6 01:32.3 01:29.9 01:28.5 01:27.8
POWER
(TDF) (watts) 387 430 464 487 498 422 469 507 531 544 463 514 555 582 596 378 419 453 475 486 401 446 481 505 517

(meters) 291.9 302.2 310.1 315.0 317.6 300.5 311.2 319.3 324.4 327.0 309.8 320.8 329.2 334.4 337.1 289.5 299.8 307.6 312.5 315.0 295.4 305.9 313.9 318.9 321.4

1 min (time/500m) 01:42.8 01:39.3 01:36.8 01:35.2 01:34.5 01:39.8 01:36.4 01:34.0 01:32.5 01:31.7 01:36.8 01:33.5 01:31.1 01:29.7 01:29.0 01:43.6 01:40.1 01:37.5 01:36.0 01:35.2 01:41.5 01:38.1 01:35.6 01:34.1 01:33.3

(watts) 322 358 387 406 415 352 391 422 443 454 386 428 463 485 497 315 349 377 396 405 334 371 401 421 431

(time) 07:50.6 07:34.5 07:22.9 07:16.0 07:12.5 07:37.0 07:21.3 07:10.1 07:03.4 07:00.0 07:23.3 07:08.1 06:57.2 06:50.7 06:47.4 07:54.4 07:38.1 07:26.5 07:19.5 07:16.00 07:44.9 07:29.0 07:17.6 07:10.7 07:07.3

2000m (time/500m) 01:57.7 01:53.6 01:50.8 01:49.0 01:48.1 01:54.3 01:50.3 01:47.5 01:45.9 01:45.0 01:50.8 01:47.0 01:44.3 01:42.7 01:41.9 01:58.6 01:54.5 01:51.6 01:49.9 01:49.0 01:56.2 01:52.3 01:49.4 01:47.7 01:46.8

(watts) 215 239 258 270 277 235 261 281 295 302 257 286 308 323 331 210 233 252 264 270 223 248 267 280 287

(time) 25:04.3 24:12.8 23:36.0 23:13.7 23:02.7 24:09.3 23:19.7 22:44.3 22:22.8 22:12.1 23:35.9 22:47.5 22:12.8 21:51.9 21:41.5 25:15.2 24:23.4 23:46.3 23:23.9 23:12.7 24:45.0 23:54.1 23:17.8 22:55.8 22:44.9

6000m (time/500m) 02:05.2 02:00.9 01:57.8 01:56.0 01:55.1 02:00.6 01:56.5 01:53.5 01:51.7 01:50.9 01:57.8 01:53.8 01:50.9 01:49.2 01:48.3 02:06.1 02:01.8 01:58.7 01:56.8 01:55.9 02:03.6 01:59.4 01:56.3 01:54.5 01:53.6

(watts) 178 198 214 224 230 200 222 239 251 257 214 238 257 269 276 175 194 209 220 225 185 206 222 233 239

(time) 13743 14231 14601 14834 14953 14152 14654 15035 15276 15398 14590 15108 15500 15748 15874 13633 14117 14484 14715 14833 13911 14405 14779 15016 15136

60 minute (time/500m) 02:11.0 02:06.5 02:03.3 02:01.3 02:00.4 02:07.2 02:02.8 01:59.7 01:57.8 01:56.9 02:03.4 01:59.1 01:56.1 01:54.3 01:53.4 02:12.0 02:07.5 02:04.3 02:02.3 02:01.4 02:09.4 02:05.0 02:01.8 01:59.9 01:58.9

(watts) 156 173 187 196 201 170 189 204 214 219 186 207 224 234 240 152 169 182 191 196 162 179 194 203 208

 
 
 
 
  

 
 

MEN

JR MEN HWT U23 MEN HWT SR MEN LWT U23 MEN LWT SR MEN

CE TDC NDC NTC Target CE TDC NDC NTC Target CE TDC NDC NTC Target CE TDC NDC NTC Target CE TDC NDC NTC Target

PEAK (time/500m) 01:17.8 01:15.1 01:13.2 01:12.1 01:11.5 01:16.1 01:13.5 01:11.7 01:10.5 01:10.0 01:13.8 01:11.3 01:09.5 01:08.4 01:07.9 01:18.9 01:16.2 01:14.2 01:13.1 01:12.5 01:17.4 01:14.7 01:12.9 01:11.7 01:11.1
POWER
(MDF) (watts) 743 825 891 935 957 793 881 951 998 1022 870 966 1043 1094 1120 714 793 856 898 920 755 839 906 950 973

PEAK (time/500m) 01:22.4 01:19.6 01:17.6 01:16.4 01:15.8 01:20.7 01:17.9 01:15.9 01:14.7 01:14.1 01:18.2 01:15.6 01:13.6 01:12.5 01:11.9 01:23.6 01:20.7 01:18.6 01:17.4 01:16.8 01:22.0 01:19.2 01:17.2 01:16.0 01:15.4
POWER
(TDF) (watts) 625 694 749 786 805 667 741 800 839 859 731 812 877 920 942 600 667 720 755 773 635 705 762 799 818

(meters) 339.3 351.4 360.5 366.3 369.2 346.8 359.1 368.4 374.3 377.3 357.6 370.3 379.9 386.0 389.1 334.8 346.7 355.7 361.4 364.3 341.2 353.3 362.4 368.2 371.2

1 min (time/500m) 01:28.4 01:25.4 01:23.2 01:21.9 01:21.3 01:26.5 01:23.5 01:21.4 01:20.1 01:19.5 01:23.9 01:21.0 01:19.0 01:17.7 01:17.1 01:29.6 01:26.5 01:24.3 01:23.0 01:22.3 01:27.9 01:24.9 01:22.8 01:21.5 01:20.8

(watts) 507 563 608 637 653 541 601 649 680 697 593 658 711 746 764 487 541 584 612 627 515 572 618 648 663

(time) 06:44.8 06:30.9 06:21.0 06:15.0 06:12.0 06:36.1 06:22.5 06:12.8 06:06.9 06:04.0 06:24.1 06:10.9 06:01.5 05:55.8 05:53.0 06:50.2 06:36.1 06:26.1 06:20.0 06:17.0 06:42.6 06:28.8 06:18.9 06:13.0 06:10.0

2000m (time/500m) 01:41.2 01:37.7 01:35.3 01:33.8 01:33.0 01:39.0 01:35.6 01:33.2 01:31.7 01:31.0 01:36.0 01:32.7 01:30.4 01:29.0 01:28.3 01:42.6 01:39.0 01:36.5 01:35.0 01:34.3 01:40.7 01:37.2 01:34.7 01:33.3 01:32.5

(watts) 338 375 405 425 435 361 400 432 453 464 395 439 474 497 509 325 360 389 408 418 343 381 412 432 442

(time) 21:42.8 20:58.2 20:26.3 20:07.0 19:57.4 21:14.8 20:31.1 19:59.9 19:41.0 19:31.7 20:36.3 19:53.9 19:23.7 19:05.3 18:56.2 22:00.3 21:15.1 20:42.8 20:23.2 20:13.5 21:35.8 20:51.4 20:19.7 20:00.5 19:51.0

6000m (time/500m) 01:48.6 01:44.8 01:42.2 01:40.6 01:39.8 01:46.2 01:42.6 01:40.0 01:38.4 01:37.6 01:43.0 01:39.5 01:37.0 01:35.4 01:34.7 01:50.0 01:46.3 01:43.6 01:41.9 01:41.1 01:48.0 01:44.3 01:41.6 01:40.0 01:39.2

(watts) 274 304 328 344 352 292 324 350 367 376 320 356 384 403 412 263 292 315 331 339 278 309 333 350 358

(Meters) 15978 16545 16975 17247 17385 16329 16909 17348 17626 17767 16838 17435 17889 18175 18320 15766 16326 16750 17018 17154 16064 16634 17067 17340 17479

60 minute (time/500m) 01:52.7 01:48.8 01:46.0 01:44.4 01:43.5 01:50.2 01:46.5 01:43.8 01:42.1 01:41.3 01:46.9 01:43.2 01:40.6 01:39.0 01:38.3 01:54.2 01:50.3 01:47.5 01:45.8 01:44.9 01:52.1 01:48.2 01:45.5 01:43.8 01:43.0

(watts) 245 272 294 308 315 261 290 313 329 337 287 318 344 360 369 235 261 282 296 303 249 276 298 313 321
 
  

Rowing Canada Aviron’s Erg Performance Targets

This document provides an overview of RCA’s Ergometer Performance Targets.

The Ergometer Performance Targets detailed below outline the Performance

Levels for the various categories of development stages within the RCA
Development Program.

Athletes should be working to achieve the performance targets listed below

associated with each specific performance level. Reaching each of the targets in
a specific performance level represents a physiologically balanced athlete.

The performance targets are the basis of the RADAR scoring system. The
RADAR system allows for a nation-wide comparison of athletes at each of the
specific performance levers. Further information on the RADAR program and the
benefit of using these tests can be found in RCA’s RADAR document.

The following is an overview and definition of the performance levels you will find
in the “Ergometer Performance Targets” sheets:

Performance Levels:

CE (Club Elite) – These are the expected performance targets for top level club
athletes*.

TDC (Talent development Centre) – These are the expected performance targets
for an athlete who wishes to be considered as a Talent Development Centre
athlete*.

NDC (National Development Centre) - These are the expected performance

targets for an athlete who wishes to be considered as a National Development
Centre athlete*.

NTC (National Training Centre) - These are the performance targets for an
athlete who wishes to be considered as a National Training Centre athlete*. This
also includes JR’s and U23’s that are interested in being selected to Worlds
programs.

Target – this is the performance standard that athletes with the goal of achieving
a top three finish at a world championships event should be striving for.

*It is important to note that athletes may still be considered for the above centres
even if they don’t achieve all of the identified Performance Standards.