Rowing WOD 8/1/15: 500m Test – Post Time, Avg Split, and Stroke Rating

Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Membership!

500m Test

Today is the day!  We’ve been focusing on improving our 500m time all month.  Now is the time to get it done.

How well does your body operate at max effort for 2 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 2 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 500 meters and get after it.  Be sure to record your time and average stroke rating.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

What do you think? Post comments here:

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.