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)