Row 30s / 30s x 4

Category: Endurance

Execution

The row 4 x 30:30 test is a test that measures the balance between a client’s anaerobic and aerobic systems. This test includes 4 intervals of work in which for 30 seconds the client works at 100% effort and then recovers for the following 30 second

Do not pace yourself! It is important to go all out for each of the intervals.

Optimally we are searching for something like 100%, 95%, 92%, 90%

Note each interval when registering and the total meters as the final score.

Score: distance (meters)

Median score: 654m

Percentiles

99% 910
95% 781m
90% 750m
80% 716m
75% 701m
60% 671m
50% 654m
40% 643
25% 628m
20% 625m

Top male efforts, show female

Athlete Date Result
Markus Memner 2021-11-22 1 055
Jimmy Vahlström 2021-11-21 910
Joakim Sjölund 2020-04-15 824m
Marcus Skoglund 2020-01-27 791m
Pontus Herou 2020-03-01 783m
Jonathan Sundgren 2022-02-24 781m
Jesper Forsberg 2019-12-31 766m
Andreas Hansson 2020-03-01 754m
Marcus Selander 2020-11-27 751m
Mikael Lundström 2020-12-27 750m
Paul Wilskier 2020-03-01 750m
Arvid Danielsson 2020-12-13 748m
Marcus Carlbring 2020-02-14 746m
Robert Jonsson 2020-03-01 732m
Anton Zetterholm 2021-08-12 730
Johan Kruskopf 2022-01-21 726
Karl Evans 2021-02-27 721m
Peter Forsberg 2022-03-05 719
John Cristoferson 2020-04-16 718m
Andreas Persson 2022-02-06 718
Christopher Klahr 2020-09-15 717m
Fredrik Moberg 2020-03-01 716m
Ante Evertsson 2021-12-04 711
Timo Bauer 2020-05-16 710m
Magnus Östlund 2019-12-23 705m
Abdalsalam Shahwan 2020-03-01 703m
Micke Sandström 2020-04-15 701m
Malin Andersson 2022-02-08 701
Björn Thune 2020-11-07 695m
Jens Martin 2021-01-23 694m 179, 354, 526, 69...
Ola Zetterström 2020-01-27 689
Robert Fernström 2020-01-27 689
Jörgen Sjödin 2020-01-27 686
Jens Hedfors 2021-11-30 685
Erik Dybeck 2020-01-27 679m
Magnus Robertsson 2021-06-24 678
Aron Fridborg 2020-02-28 677m
Anders Johansson 2021-07-14 677
Erik Cederlund 2020-01-06 677m
Jon Ahlstedt 2020-03-09 677m
Johan Strandberg 2020-02-02 676m
Jonas Öhrling 2020-03-01 675m
Per Osbeck 2020-03-01 671m
Daniel Nordqvist 2020-04-08 669m
Andreas Stenberg 2020-03-01 669m
Per Joachimsson 2020-01-27 668
Conny Tillman 2020-01-27 665m
Andreas Blomqvist 2020-01-28 662m
Erik Berglund 2020-04-11 661m
Anton Johansson 2020-03-01 660m
Johan Palmblad 2020-01-27 659
Shane Kakau 2020-01-27 659
Erik Bergman 2020-03-01 654m
Daniel Karlsson 2020-03-31 654m 176, 160, 158, 16...
Calle Lewerth 2021-12-06 654
Fredrik Ericsson 2019-12-23 654m
Viktor Svensson 2020-04-07 653m
Hans Andersson 2020-01-27 652
Andreas Olausson 2022-01-08 652
Rolands Sergis 2019-12-23 647m
Staffan Norman 2020-01-27 647
Sebastian Edberg 2019-12-23 645m
Jon Eriksson 2020-03-01 643m
Roland Boholm 2020-01-27 643
Joachim Söderman 2020-03-01 643m
Johan Gnospelius 2020-03-01 639m
Mikael Asp 2020-01-27 638m
Tommie Blomstedt 2020-01-27 636
Mattias Lögdberg 2020-01-27 635
Emelie Bjuremo 2020-03-01 634m
Andreas Fernstedt 2020-01-27 634
Henri Immonen 2019-12-25 633m
Daniel Ekberg 2020-03-01 633m
patrik reimertz 2020-01-27 632
Peter Jonsson 2020-01-27 632
John Aspgren 2019-12-23 631m
Hannes Lundåsen 2020-03-01 629m
Isak Prytz-Sund 2020-01-27 629
Jonas Viklund 2020-06-06 628m
Mikael Blom 2021-07-24 628m
Niclas Björkstrand 2020-03-01 627m
Anton Fredriksson 2020-01-27 627m
Mikael Nikolausson 2020-01-27 627
Andreas Bond 2020-01-27 626
Per Ersborg 2020-03-01 625m
Mikael Lappalainen 2020-04-13 625m
Anders Hedin 2020-03-01 624m
Johan Rönningen 2020-01-27 621
Olli Sammalisto 2020-03-01 621m
Peter Müller 2022-01-26 619
Jonatan Olofsgård 2021-10-11 618m
Anders Tangen 2020-01-27 617
Andreas Güzel-Schymberg 2020-03-01 613m
Mathias Persson 2020-03-01 612m
Anders Ivarson 2020-01-27 611
Thomas Lindeborg 2020-03-01 609m
Andreas Vigers 2020-01-27 605
Mattias Brage 2021-09-05 600m
Olle Eriksson 2020-01-27 590
Atle Söderman 2020-03-01 585m
henry Paulvong 2022-01-18 580
Robin Mattsson Wiik 2021-12-09 566
Ove Gunnarsson 2020-01-27 559
Stefan Holmström 2020-03-01 549m
Jonas Gustafsson 2020-01-27 306
Mikael Johansson 2020-01-27 247
Petri Löf 2020-03-01 661m