The ACFT (Army Combat Fitness Test) rowing event is an alternate to the 2-mile run. This event is designed to gauge a soldier’s cardiovascular fitness and muscle strength through a rowing exercise.
In the rowing event, soldiers are tasked with rowing a distance of 2 km using a rowing machine.
Alternate ACFT Events:
- Swim: 1 km
- Bike: 12 km
- Walk: 2.5 km
ACFT Row Standards and Scoring:
- The ACFT Row standards are the minimum points or requirements for a soldier to pass this exercise.
- The rowing event measures the soldier’s cardiovascular fitness and muscle strength.
- The ACFT row standards and ACFT scoring vary with the soldier’s age, gender, and job requirements.
After completing the rowing exercise, the commanding officer will record the soldier’s performance on the ACFT scorecard, using the soldier’s completion time to determine the number of points earned.
ACFT Row Standards (5 km Row)
The following are the ACFT row standards for both male and female soldiers of different age groups:
| Age Range | Female (MM:SS) | Male (MM: SS) |
|---|---|---|
| 17-21 | 33:48 | 30:48 |
| 22-26 | 33:18 | 30:30 |
| 27-31 | 32:48 | 30:20 |
| 32-36 | 33:18 | 30:30 |
| 37-41 | 33:48 | 30:48 |
| 42-46 | 33:48 | 30:48 |
| 47-51 | 34:48 | 31:48 |
| 52-56 | 34:48 | 31:48 |
| 57-61 | 35:48 | 32:50 |
| Over 62 | 35:48 | 32:50 |
Please note that the times above are specific to the 5-kilometer row event for the ACFT.
ACFT 5,000-Meter Row: Guidelines and Requirements
Equipment:
- Rowing Machine: A stationary rowing machine is required, equipped with an odometer that measures the distance in watts.
- Adjustable Resistance: The machine must have mechanically adjustable resistance. It should be available for both training and testing. The resistance level is at the discretion of the user.
- Adjustable Features: The seat, handles, and foot straps of the rowing machine should be adjustable to accommodate the user.
- Brand: The U.S. Army does not endorse or recommend any specific brand of rowing machine.
During the test:
- Rest: Participants may pause and rest during the test but are not allowed to dismount the rower.
Performance Standards for the ACFT Row Event:
- Completion Time: To pass the 5,000-Meter Row, the distance must be completed in 25 minutes or less.
5,000-metre ACFT Row Instructions
Preparation:
- The NCOIC should ensure the start of the 5,000-meter row test occurs within 10 minutes or as soon as possible after the Sprint Drag Carry test event.
- The test OIC or NCOIC is responsible for inspecting the stationary rower to ensure it is serviceable and verifying the correct functioning of the odometer.
About the ACFT 5,000-metre row:
- This event measures your aerobic fitness.
- The resistance on the rower should be set at a mid-level between low and high.
Starting the test:
- Take a seated position on the rower, ensuring you are ready to begin.
- Secure your feet and grasp the handles of the rower.
- On the command “Are you ready to begin? Get set. Go.”, the clock will start.
- Commence rowing at your chosen pace.
During the test:
- Soldiers may rest at any point during the 5,000-meter row. However, do not rest for more than 30 seconds at any given time. This prevents the row odometer from resetting to zero, which would result in an event failure.
- You must not dismount the rower during the test.
- Announcements during the row:
- “You have 10 minutes remaining.”
- “You are at the 4,800-meter mark and have five minutes remaining.”
- “You have 100 meters remaining.”
Completion:
- Once the 5,000 meters are complete, the announcer will say: “Stop. You have completed the 5,000-meter stationary row test. Your time is 23 minutes and 43 seconds for 5,000 meters. Good job.”
TOP 3 ROWING TIPS! Row: ACFT Alternate Events
Rowing is more than just a means to stay fit or participate in a sport. It’s a comprehensive workout that can be highly competitive or meditative, depending on how you approach it.
If you’re preparing for the ACFT Alternate Events, particularly for rowing, these tips can make a substantial difference in your performance.
- My love for the crew began in high school, and the years that followed were filled with intensive training sessions and races.
- With the benefit of this experience, I’ve identified techniques that significantly improved my stroke rate, stamina, and overall performance.
- Every member of a crew team needs to be efficient. So, here are my top three tips that can boost your rowing efficiency.
- Don’t forget to share them with your crew members or workout buddies!
Full Stroke: Commit to Every Pull
Many beginners and even some experienced rowers make the common mistake of only using a half-pull stroke. This technique significantly reduces efficiency. Ensure that you:
- Extend your arms fully forward, almost touching the rowing machine with the handles.
- Lean back, positioning your body parallel to the ground. This technique provides a full range of motion.
By following this, you can potentially halve your stroke repetitions and reduce the slide movement, allowing for a more controlled and powerful rowing experience.
Proper Breathing: Oxygenate Your Muscles
Your breathing rhythm plays a vital role in your performance.
- Exhale as you pull back.
- Inhale slowly and control yourself as you slide forward.
Think of rowing like weightlifting or squatting; exhale on exertion and inhale during recovery.
Adjust the Fan: Customize the Resistance
The fan adjustment is more than just a knob; it’s a tool to customize your workout intensity.
- High settings (near 10) cater to those who prefer resistance, focusing on power.
- Low settings (around 1) are ideal for those who prioritize speed and endurance.
Remember, it’s not just about the strength but also the rhythm, balance, and consistency.
Final Thoughts
Rowing is both art and science combined.
- The right technique, coupled with the right rhythm, can enhance your performance exponentially.
- Keep these tips in mind, practice diligently, and soon you’ll see remarkable improvements in your rowing capabilities.