Try this 4 minute row test to direct your next training block.

4 hard minutes on the rower can tell you Your personalized MTB Fitness Needs.

Every rider hits this point in the off-season:

You finish your first solid block of training — maybe strength, maybe aerobic base, maybe a short VO₂ block — and suddenly you’re staring at five different directions you could go next.

Strength again?

Hypertrophy?

Power?

More endurance?

Threshold?

Skills?

Intervals?

Tempo?

Mobility?

It feels like there are too many options and no clear answer.

So before you choose your next training block…

Run the 30:30x4 test.

It’s simple. It’s brutally honest.

And it tells me exactly where your MTB engine needs work.

What Is the 30:30x4 Test?

If there's any reason such as injury or Heart concerns, this test probably isn't for you. Consult with a health & fitness professional if you're not sure.

This is a mximal test, you should be going as hardas you can for every interval in order to attain accurate results.

It’s four rounds of:

30 seconds as hard as you can + 30 seconds complete rest for 4 rounds

Measured in meters (rower)

What makes it powerful isn’t your top number — it’s your decay from round to round.

You get two crucial pieces of information:

1. Your maximal 30-second power

2. Your ability to repeat that effort

This combination reveals the relationship between your anaerobic system (your explosive, short-burst gear) and your aerobic system (your repeatability gear).

That relationship determines how you actually perform on the bike

How to Interpret Your Results

Here’s how I break it down for my athletes.

1. No Decay (All Four Rounds Look the Same)

This might look “consistent”… but it usually means:

👉 Your anaerobic system isn’t powerful enough to challenge your aerobic system.

On the bike, this shows up as:

• Can’t attack on climbs

• You get off when climbing gets punchy and techinical.

• lack of acceleration on sprints

• Overal good endurance… but no punch. You can go all day, but it probably isnt fast.

Your next block should focus on:

✔️ Anaerobic power

✔️ VO₂max

✔️ Short, sharp intervals

✔️ Explosive lifting

✔️ Heavier strength work

2. Tons of Decay (Big Drop After Round 1)

You’ve got power — but no ability to repeat it.

This means your aerobic system isn’t recovering fast enough to sustain efforts.

On the bike this looks like:

• Strong on short climbsbut you fade later on.

• Inconsistent skill execution later in rides.

Your next block should focus on:

✔️ Aerobic base

✔️ Threshold work

✔️ Tempo + zone 2

✔️ Longer intervals

✔️ Building aerobic durability

3. Some Decay (Balanced Drop-Off)

This is the ideal MTB profile.

You have:

• Good recovery, steady effort throughout rides.

• Possibly lacking in punch and top-end power

• The ability to repeat efforts

• You have balanced aerobic + anaerobic system

This is classic enduro and trail-rider fitness.

Your next block should be:

✔️ Power

✔️ Strength → power transition

✔️ More aerobic

✔️ A second strength cycle

You have options — and they’re all good. Maintain your well balanced profile but try to bring it all up to a higher level.

4. Low Numbers + No Decay

All four rounds are equally low.

Your body wasn’t stressed hard enough because your anaerobic engine lacks output.

You wont benefit most from more endurance right now; instead, you should focus on developing power and strength.

Your next block should focus on:

✔️ Strength development

✔️ Explosive movements

✔️ Max effort 10–30s intervals

✔️ Force production

✔️ Basic power training in the gym

Why This Test Matters Right Now

Most riders are wrapping up their first real off-season block:

• A solid strength development cycle

• An aerobic base block

• Or, for my fitter riders, a short VO₂max block

Now we hit the turning point:

What comes next?

Should you build muscle?

Should you work on power?

Should you repeat strength?

Should you develop your engine?

Instead of guessing…

your 30:30x4 profile gives you the answer.

It’s one of the simplest, clearest ways to identify your biggest limiter and build your next block around fixing it.

How to Run the 30:30x4 Test (Concept2 Rower Only)

If you're doing it right, this is not fun. But it is over quickly.

This test is designed specifically for the Concept2 rower.

Good thing they’re everywhere — most gyms, rec centres, CrossFit boxes, and condo gyms have at least one.

Instructions:

1. Warm up 5–7 minutes with easy rowing + 1–2 short pickups.

2. Set your monitor to Intervals —> Time —> 30 seconds work / 30 seconds rest (4 rounds).

3. Row as hard as you can for 30 seconds.

4. Row easy for 30 seconds.

5. Repeat for 4 rounds.

6. Record your meters for each round (the monitor displays this automatically).

You’ll end up with four numbers — one for each round — which tell us exactly how your power and repeatability profile stacks up.

• 1–3% decay per round → ideal MTB aerobic repeatability

• 3–7% → normal & okay

• >10% → aerobic deficit

• 0% → anaerobic deficit

Want Help Interpreting Your Test?

If you’re unsure what your numbers mean — or if you want help choosing your next training block — I’d be happy to break it down with you.

▶️ Book a short call here

Or just comment your four results, gender, height and weight and I’ll tell you exactly what they say about your fitness profile.

The Bottom Line

You don’t need to guess your way through the off-season.

The 30:30x4 is a simple test that shows you:

• Your strengths

• Your weaknesses

• Your repeatability

• Your next training priority

Take the test.

Send me your numbers.

Let’s build the right block for your riding.

Alex,