Just how fast is a PRO Cyclist and PRO Rower and GCN Presenter?

[@MarkLewisfitness]

If you wonder about the odd music during the rowing - the video got hit for a copy-write issue because it included 2 seconds of the TERRIBLE music GCN used on their video 😂 So I had to overwrite it with some KZbin generic stuff 😂

[@FrankMularcik]

As a collegiate rower, a 2k below 6:30 is very impressive Mark so I commend you for that. And even your 6:50 in this video is pretty solid.

[@STIZZLE1]

Yeah! His weight and height really helps it seems but even that, he does really good on zwift and running which height and size doesnt help as much so it just shows that he is just really strong with good endurance when with his weight into account because of the running and Zwift performances.

[@dtrjones]

Nice also if you half the cycling time and add the rowing time, you are infact... Still last but only by a few seconds if my maths serves me correctly! Ward 6:32 + 5:58 = 12:30 Victor 5:55 + 7:50 = 13:45 Richard 6:37 + 7:22 = 13:59 Mark 7:12 + 6:50 = 14:02

[@jarretgosbee7717]

Back in my day, the Hilly Route was the only route available on zwift. Then they added the "flat route". And we didn't complain, either!

[@FitAfter50]

Same here. I just started Zwifing again a few months back. Hilly Route is my go to route. I lap as warm up, one lap attacking hills and one lap hard effort.

[@nigeladams1903]

Mark , I’m a 60 year old man doing my first half marathon this weekend. This is down to you and your brilliant motivational videos. Great work big boy.

[@MarkLewisfitness]

good luck 👍

[@ajc389]

Not rowing sculling.

[@FlatToRentUK]

Mark, I've got some great news for you. It occurred to me that this overall challenge was structured badly. The cycling part was around twice as long as the rowing part giving it far more weight when you add the times together. You wouldn't do a Kipchoge vs Usain Bolt challenge where they both ran a 100m and a marathon and you added the times up, would you? No, you would not. So in order to roughly equalise the weightings I doubled the row times and.....oh, you're still last. Sorry, forget I said anything.

[@MarkLewisfitness]

Actually, I did contemplate, calculating the times in a pro rata fashion to give the road more emphasis. Yes, that’s sad 😂.

[@MrMattie725]

On Belgium television they did a competition ('Containercup') with all kinds of sports. Endurance, power, coordination, ... Ward won both the student and prof ranking :D This was against Van Der Poel, Evenepoel, Campenaerts, Declerq, Van Aert, Koppecy, D'Hoore...and numerous non cyclists. That guy is a beast!

[@highseastrader4190]

Rowers usually have great VO2max, plus they use legs, core AND shoulder/arms so more complete athletes than cyclists.

[@TrueWren]

That sounds awesome, would love to watch

[@barryconnolly1386]

Would you ever consider rowing on the water? The London 8’s head of the River was on 2 weeks ago, could be something to target for next year! Savage event, good craic and Five Guys is just up the road 🍔🍔

[@highseastrader4190]

He should consider rowing with a good technique first 😉

[@justposi]

My fav fitness channel BY FAR !! Thank you for everything you do dude.

[@misterwillguitar]

those computer video graphics (especially the rowing) look so serene and relaxing compared to the reality of the situation! Fantastic tactics for conquering the bleep test challenge! 100% endorse that logic and method of winning sir! Awesome challenge sir Mark! Reminds me a little of superstars (I have very vague 80s memories of it, and perhaps comeback show when Lennox Lewis was featured on it) where athletes step outside of their sport and see how they get on

[@sjeveburger381]

I would love to see a short dude sat at the front of Marks rowing machine screaming 'power of ten' every now and then while simultaneously locked in combat with a swan trying to steal his hat

[@MarkLewisfitness]

Superstars was amazing - I used to watch it with my brother and then my dad would challenge us to sit up competitions 😂

[@ianshearer6813]

Bring back Superstars!!!

[@FlatToRentUK]

Single sculling can be incredibly serene. Just you, nobody shouting at you, little patter noise of your blades on the water. Unfortunately I did all my sculling on the Thames between Putney and Richmond which is pretty much the M25 of rivers. Coaches in launches soaking you because they can't be bothered to slow down. Gin palaces. Loud speakers. People in riverside pubs calling you a tw@. Constantly looking over your shoulder so you don't run aground. Wondering if you're in the wrong spot and the PLA are going to report you. That's the Port of London Authority, not the Palestinian Liberation Army. People who are in the wrong spot nearly smashing into you. Bridges. Still, I do miss it.

[@itsus7449]

The rowing games looks cool I am looking for a zwift like app for rowing? is it multiplayer can you make an indepth video about it. I cant really find a good feature video

[@ncarrick783]

Really great editing work on this. Very clean and effective. Definitely still your same style, just steadily improving with reps. Also, watching poor Victor flail around on the rower was way more fun than I would have expected! Great video 🙂

[@halley4032]

Great content as usual, though even with a poorer rowing time (from last year) of 6:50/2K ... you're still in the top 80 in the World for your age group (50-59). So even out of condition, still Elite level rowing🙂 Impressive seeing the rower Ward Lemmelijn's cycling stats. Keep up the good work 😆

[@DrewKime]

6:00 My workout space has always been tight, but seeing how close your back was to hitting the TV made me flinch.

[@samcope6833]

There's a great rowing race Mark called the Heineken Roeivierkamp. You row 2500m and 250m races day one, then 5000m and 750m races day 2. They take your average 250m split from each race, add them together and that's your time.

[@TheUltimateULTRA]

What about a zwift tournament /stage race of the youtuber battle again? Possibly a TT, Hill climb, Long stage (race) and Short stage (race)?

[@nkish]

Nice to see the new “pain cave” set up! Thanks!

[@sgt391]

I love going for a walk or a bike ride to get some fresh air and sun. I had no idea some people did this indoor stuff 😂 (not discrediting it, just a surprise it exists)

[@HarryBolger-ze3gt]

Fair play mark, really enjoying the videos👍

[@doubleHLabs]

I think if you added neon lights to your zwift bike, you'd got a lot faster!

[@ShervinShares]

so entertaining to watch, cracked me up

[@t2squared]

I love your videos and your sense of humor and wit.😀

[@takietamtu3099]

The only reason for pro's bad erg is technique. They would not beat you, but time would have been waaay better.

[@colinswan786]

Like the new "wattage cottage" or whatever you concluded on calling it. Hows the ventilation compared to the garage and hope that roof doesn't get in the way of a sprint. Good times all round & well done!

[@secretarybrc4971]

Love your videos Mark and a quite-a-bit-above-average result! I know its been said before but if you check your rowing technique you will shave many seconds off your splits for the same effort, even at that level of exhaustion. Legs, back, arms. No 'harbour bridging' on the recovery - legs straight, arms out, then back forward (from hips), then legs forward. I promise it will make a huge difference. On the stroke much less pressure required on shoulders/arms if sequence is right ... legs, then back, then arms. You will see the rower in this comp has a distinct sequence (legs, back, arms, arms back legs) in both the stroke and the recovery; the cyclist did not move his back at all.

[@MarkLewisfitness]

I like rowing the way I do - it triggers the rowers 😂

[@secretarybrc4971]

@@MarkLewisfitness 😂 carry on then

[@Bruegge01]

Awesome to see you and Richie in the same Video. Im sure, your and his humor will complement each other 🤗👍. Cheers from germany. Love your content 🙋‍♂️

[@splufford]

Rowing technique is really tricky to get right (and I know that because I'm currently making a mess of it myself!) but I reckon you're not properly harnessing the power of your legs, hence why you're feeling it so much in your shoulders because your arms are currently doing all the work. If you could tweak that you'd go faster 🙂Fun video as always, and you got a cuddle from your dog which is always a bonus!

[@MarkLewisfitness]

I can roll with better technique, but I like to upset the rowing experts by rowing, like a Muppet 😂

[@misterwillguitar]

@@MarkLewisfitness big bird or animal?

[@MarkLewisfitness]

@@misterwillguitar mr snuffleupagus

[@simonwilton3546]

Victor had the worst technique Ive ever seen. Made me feel good.

[@FlatToRentUK]

@@simonwilton3546 Jim's technique ratings (out of 10) - Ward = 9 Mark = 5 (needs to keep arms straight and rock over before bending knees on the recovery) Richard = 6 Victor = 1 (literally doing pretty much everything wrong)

[@joostprins3381]

Rowers are pretty good in cycling, not the long way, but all less then 30 minutes they are killing. The big disadvantage they have is that a lightweight rower is already 72 kg, a heavyweight is at least 90 kg, and a fat percentage about 3%.

[@derrickkelly4745]

Well done Mark. Super interesting to see those cyclists rowing times. Makes me feel a bit better about my above average for my age (52) but slow compared to you, rowing times.

[@MarkLewisfitness]

No one is great at everything!

[@FlatToRentUK]

@@MarkLewisfitness That Ward fellow was pretty great at everything. And as a man perfectly comfortable in his sexuality he also looked pretty great doing it....

[@DrewKime]

Now you're making my 54-year-old ass want to hop on the rower and see what I can do.

[@natecann0n]

You'd said the beep test was partially to prove that you still had it and could be a cop. You'd also said you wanted to be a pilot, could you pass the RAF fitness test? The "you tuber does a military fitness test" videos are pretty great entertainment.

[@Ali_Kurt]

Love the video as always, but little out of the line by having the row test one day after :) not fair, still a fantastic job!

[@Swoxx]

2:22 Ah yes, the Cycling Global Network.

[@MarkLewisfitness]

Just testing who is on their toes 😂

[@Swoxx]

@@MarkLewisfitness of course 😂

[@sifi7950]

Has your shoulder doctor subbed?! Great video! 👌

[@garth3743]

Love these videos. Keep it up and don't die

[@Stonehammer1994]

As always an awesome video Mark. Loving the new camera angles too, still think you should go for a MURPH workout against ole Hunter.

[@madshansson20]

Great video. Really like it when you do these kind of competitions

[@markwoods6342]

These multiplier ones I like. It's interesting that for whatever reason we don't see something like the old superstars on TV. I still remember Brian Jack's among many others, I suppose the format was like an early hyrox type event.

[@MarkLewisfitness]

It’s because “fitness” today is how you look, not what you can do!

[@markwoods6342]

Completely agreee. I look nothing like these Adonis types. Lots who have personal trainers and to be fair don't live in the real world of family, long hours in an office. That said I loved the SEC, selfish, efficient and count, can't remember you ever coming back with the full above average SECS. Lol. following you has meant I go out in snow or rain, etc when very few others are, or late at night when it's dark or at 4am, so I'm my eyes above average. My garmin now says my fitness age is circa 38 / 40 and I turn 50 this year. Small heading in the right direction. And this with the humour thrown in, absolutely brilliant. STAY hard.

[@swites]

Being light its hard to generate a lot of power on the rowing machine I find. I doubt I could hit the watts required for even a sub 7min pace even for a few strokes! Let alone a sub 6min!

[@charlesmarshall8046]

Really interesting to see how terrible the cyclists were at the rowing. That has to have something to do with poor technique. Even I, as a moderately fit 60-odd year old, can go under eight minutes without killing myself. Admittedly, I’m about your size, but these days 350 watts on a bike would practically hospitalise me, so I’d have expected their sheer horsepower to deliver better times.

[@cjadrien]

Given your athleticism and size, I think you should have won or tied the rowing portion. I say this with a desire to help you improve. While your size on the bike is a total liability, it's a significant asset on the rower. Notice how the pro rower didn't start bending his legs until after the row bar passed his knees, whereas for you, you're starting to "catch" with your legs before your arms are fully extended. This shortens your movement and slows you down, and also makes you top-heavy, meaning you're putting more power in the arms than you should be (I always like to say that, contrary to what most people think, rowing is primarily a leg workout). Just that tiny tweak makes all the difference, and by adding a little length to your pull by leaning back and pulling toward your neck rather than your chest to elongate your movement, you will lengthen the pull and, by extension, give yourself more speed with fewer strokes. This could also take pressure off of your shoulder, placing the focus on the power of your legs and core rather than your arms. Hope this helps. As always, great video! PS when I've kicked this latest round of Covid I'm suffering through, I plan to get to work to try and catch up to you on Zwift!

[@terryvoss3436]

Hi Mark. Can you give a quick word on the rocker plate. There is little information available for that brand. Thanks.

[@lukecollins7965]

Absolute machine, Mark!!

[@yncr18]

This video was stellar! Thank you!

[@mattt1212]

Great video. Very interesting to illustrate fitness and performance is so body type and sport related.

[@rileyrocks27]

Hi Mark, curious as to what damper setting you use of the rowing machine in this video and for Hyrox. Cheers

[@FlatToRentUK]

If you're using a Concept2 with a PM3, PM4 or PM5 monitor then go into the Settings and use Display Drag Factor. You row a few strokes and it'll give you a number which you adjust with the damper bar. Aim for 125-130. The actual damper setting doesn't apply to anything, a 125 drag factor can be 4 on the bar on one machine and 7 on another one so don't rely on it.

[@bikepackingadventure7913]

Used to do the bleep test in my TA days, brings back nightmares 😳😳😏😊

[@molhuwmartins9723]

We tackled assembling the bike as a family project. kzbin.infoUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

[@will8503]

Really enjoyed this. Would love to see a video where you train on the rower for a couple of weeks and then dominate the 40s category at the British or World indoors. >6:10 would be very doable and a huge time.

[@NotaNazgul]

So, 440 Watts in average. A bit optimistic?

[@MarkLewisfitness]

6:15 would be relatively straightforward. I did a 624 without any training at all or history of rowing. I just don’t enjoy rowing, so the training to get significantly under 630 would just be boring. I also Road sub six as a teenager, again without real training-I just worked in the gym so have access to the rower occasionally.

[@will8503]

Nobody ‘enjoys’ rowing Mate, you do it for the glamour, the glory, the cash etc

[@harrygilbert3738]

Damn, i love your videos, Mark! 🤟🤟🤟

[@hulkthedane7542]

...dressed as a policeman, .... so I kind of win that one..... I like the way you think! When I present similar logics, my 11 year old son accuses me of either 1) being delusional or 2) having a very bad sense of humour....👍😂👍

[@MarkLewisfitness]

The mistake you are making is paying attention to an 11-year-old. Never, my kids said anything of real significance before adult hood. 😂.

[@hulkthedane7542]

@@MarkLewisfitness 😂😂😂😂👍👍👍

[@gargi8812]

Mark, would be worth you doing a test to look at your coronary arteries & see a cardiologist. A recent study suggested endurance athletes were more prone to coronary artery plaque build up aka increased risk for heart attacks. Might make for an interesting YT episode.

[@framedman]

You gotta love Nixon coming in on cue for a salt lick 😂

[@dominicmanning4512]

10:28 Good dog! 🙂

[@christophecontant4856]

Superb effort mate 💪

[@ithinkthereforeitalk935]

Hello, brother. Amazing content as ever!

[@monguzzle]

5:58. Unreal 🤯

[@whaleshark2625]

Great video! What keyboard/touchpad is that on your KICKR Bike Mark?

[@MarkLewisfitness]

Just a cheap one off Amazon-with a Garmin mount glued onto the back of it

[@whaleshark2625]

@@MarkLewisfitness cheers

[@FaiscaaaH]

Just check out the difference between the world tour super pro Victor and the É-champion 😉 One did 11 min the other 13 min 💪💪💪

[@bradleyfothergill]

The comedy continues👏🏻

[@jacktyler5241]

I don’t know many men of your age pulling erg times like that. Assuming you’ve never raced, you should get yourself on the water and win some Novice pots (awards)! With a bit of technique you’d be flying.

[@Boingyuk]

What’s the Kawasaki in the background? Looks like the vintage my dad used to sell back in the day.

[@MarkLewisfitness]

GPZ900r. Top gun bike 😁

[@nowave7]

Check out what Jason Osborne does... Both a (former) competitive rower and a competitive cyclist. Bonkers!

[@jimjamthebananaman1]

Hamish Bond is the master at both cycling and rowing

[@FlatToRentUK]

@@jimjamthebananaman1 For the women Rebecca Romero did pretty well. World champion and Olympic silver in the quadruple sculls, World Champion and Olympic gold on the bike in the 3000m pursuit.

[@abk1424]

Great vid!

[@TargetBreaker1234]

A sub 7m 2k row with injuries is nothing to be sniffed at Mark!

[@Armstrongifyable]

Nice son's bedroom transformation 💪

[@alexmacleod9727]

is it worth adding rowing to fitness routine?

[@colmwhateveryoulike3240]

14:25 Very good! Not bad at all.

[@mikecaseyoshea3594]

Interesting how the bloody decent rower was also a bloody decent cyclist. Out of the three which would you rather look like? In a pair of jeans you would hardly know a cyclist is an athlete, more malnourished and in need of gainz!

[@Veslanjejezivot]

Rowing>everything else tbh

[@artu262]

That guy is pretty big for a rower tbh... But I agree that if you want good conditioning and nice muscles rowing is probably the cardio you wanna do over running and cycling

[@Veslanjejezivot]

@@artu262 not really. He is quite small tbh. He has great definition, but he isn't that big.

[@artu262]

@@Veslanjejezivot big for a rower. His main focus isn't hypertrophy so he is pretty fucking big all things considered. Also he is very tall, it's more difficult to fill out your frame that way

[@FlatToRentUK]

@@artu262 Hard to find anything online but Ward is maybe only 6'3" which isn't tall for a rower. Most guys (Graham Benton, Rob Waddell) who crush the 2k test are 3 or 4 inches taller. But I imagine he has a lung capacity about the size of my fridge!

[@Dabbtrabb]

How about a bleep test against the genuine athelete of your house... The ever dependable Nixon. 😁😁

[@Einfach_nina_be]

Don't know why, but the second camera angle makes me uncomfortable

[@MLeo0]

Nice i tried it and did it on 17:03 im slow but that was fun!!

[@peermancolin]

love this ❤

[@TRI5T4N]

Do you look at Drag Factor on the rower? Or just whack it up to 10 on the resistance? I’ve been experimenting with lower resistance settings

[@thisisnotagameco]

Water resistance is 5-6, when I rowed this is all we used!

[@MarkLewisfitness]

I always row at six because it's what they use for hyrox - very few decent growers go higher than that

[@thisisnotagameco]

@@MarkLewisfitness what about us show-ers? 🫡

[@MarkLewisfitness]

@@thisisnotagameco I see what you did there 😂

[@TRI5T4N]

If you go to view drag factor on the menu. I’ve read anything between 120-135 is used by pro rowers. They use the drag factor number instead of the resistance setting numbers as these can differ from each machine (due to age/use/cleaning etc). The Drag Factor takes this all into account. So a “6” on one doesn’t always mean the same as a “6” on another. But a Drag of 125 on both would be the same. Anyway, my longest comment ever. But I found it interesting!!

[@blakestockdale]

Hell of an effort! Looks like they only had the rower on level 6 resistance. I hope you didn’t accidentally wipe yourself out on higher resistance than that for the challenge 😂

[@MarkLewisfitness]

nope - 6 for me

[@FlatToRentUK]

The resistance is the Drag Factor, it's adjusted using the bar on the side but the number on the bar doesn't really relate to anything. Most machines should set the Drag Factor to 125-130 as this is pretty close to the resistance of pulling an oar through water. But on one machine this might be a 4 on the bar and on another machine a 7. You can go into the Settings of the machine to display the Drag Factor and adjust it beforehand.

[@NotaNazgul]

A heavy and strong person does not have to be wiped out by 2k at resistance level 10 ;-)

[@Alioopsist]

More cycling please

[@antonymoss8274]

I love this guy

[@FitAfter50]

Hilly Route is my favorite route. One of the OG Zwift routes. Very interested to see how you will do. I got a feeling will have something to shoot for. My PR now is 14.56. When Zwift first started I was 13 something.

[@FitAfter50]

As I am replying as I watch. 14.25. Crap now I have to bike this weekend! I am 52 yeas old basically. 10 years ago my FTP was 340 watts now it is 250. You are on! I am also currently on a diet and sitting at 174lbs. By Saturday I hope to be 173 pounds.

[@MarkLewisfitness]

go get it!!!!!

[@FitAfter50]

My 2k row at 5'-8.75" currently is 7:28

[@FitAfter50]

That shoulder story reminded me of my triathlon days. I broke a bone in my foot once. The doc said if you ride your bike ride easy, SO, I rode an easy 60 miles. Normally training for IM those that number would be 100+ miles. Next day, called the doc and told him that my foot is killing me. He asked me what I did. I told him. He put me in a cast, thus, preventing me from being a complete idiot

[@FitAfter50]

@@MarkLewisfitness I will let you know.

[@MrPeperoni79]

7:33 is priceless :D - Edit: 10:33 :D :D :D

[@alexstancescu8663]

@6:03 the challenge is to still have a TV after this challenge

[@Driver_88]

6:50 for a near 50 yr old is still leagues ahead of the avg person

[@realparkerofficial7932]

I know a lot of good rowers who have gone on to become very decent cyclists because rowing is actually awful.

[@MarkLewisfitness]

I agree with that 😂

[@NotaNazgul]

Come on. Rowing is great - it just FEELS awful sometimes. Which is great;-)

[@nikhoward]

Would that be your Lynford Christie packed lunch

[@neilbuckley5796]

You got ALL the excuses in there Mark!! :)

[@MarkLewisfitness]

Rubbish, I edited about 10 minutes worth out 😂

[@natacus2007]

What level do you set the rower at?

[@MarkLewisfitness]

6

[@slubbberdegullion]

I've taken up golf.

[@thetruespuddy7137]

I never knew Roman kemp was a indoor rowing champion

[@MarkLewisfitness]

I had to edit out his singing because of copyright. 😂.

[@infocuslearning]

Nice range of old man excuses to choose from 😂

[@FrancoisBothaZA]

100kg, but how tall are you, if I may ask? At least 20 Cocker Shih-Tzus I'm guessing?

[@neilmurray549]

👌👍

[@jamesengelsma3]

CGN presenter lol!

[@CsabaTothMr]

Please tell me that you repeated the bike with an effort not containing turn around.

[@MarkLewisfitness]

I turned around, I went back to the start line, turned around and went for it 😂

[@CsabaTothMr]

@@MarkLewisfitness Ok, F grade for video comprehension for me :D

[@olliehalford5716]

Why not dress up as a policeman so you can win all three disciplines? 😂😂

[@FlatToRentUK]

Victor, if you're reading this, your technique is awful. Just awful. Rowing technique, obviously, his cycling is OK. Your cardiovascular base should let you get a pretty decent time on the 2k test even if you have little background on it but 7:50 is terrible. At my old rowing club we had little, lightweight girls (so under 57kg) who could do under 7:30. But then they know how to pull a handle. So I'm quite surprised at that. No surprise Ward is a monster on the bike though, rowers often do training camps with a lot of cycling up hills and I think it's easier to transfer to a bike than to a rower.

[@neilbuckley5796]

FFFFFFIIIIIIIIIIIRRRRRRRRRRRRRRRRRRSSSSSSSSSSSSTTT!!

[@danp6504]

You need to fix your title it is sooooo wrong grammatically speaking

[@NotaNazgul]

Said Dan - and not a single punctuation was used that day.

[@danp6504]

@@NotaNazgul literally get a life. You decided to stop type that out and hit send. You need to reconsider whether or not life is for you or being a wind chime on the Golden Gate Bridge is more your speed

[@NotaNazgul]

@@danp6504 sorry if I interrupted you. Please keep criticising other people's grammar in broken gibberish, dear sir.

[@danp6504]

@@NotaNazgul Hurry! You’re missed at the bridge! I can even donate rope.

[@neilbarraclough2764]

first!

[@rollie5579]

Most active men in their 40-50's have torn rotator cuffs.