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Links to other evaluation and training information:

Pace Charts

Goal Setting

Forms

Progressive Test

A test to measure fitness is the Progressive Aerobic Power test.  This is similar to a step test where you try to increase your pace over time until you can't hold the pace anymore.  With the Progressive Aerobic Power test the time intervals are 5'.  You start at a pace that is Steady State for you (see guidelines below).  Each 5' you increase the pace by 3" or 30 watts.  The goal of the test is to lower your split until you can't hold the prescribed pace anymore.  A rest time of 10" is built into each interval so the actual pace can be recorded by your erg.  Heart rate should be recorded at the end of each interval.  You also record how far you got into your last interval before you could not hold the pace anymore (ex. 2'30" into 1:45 pace).  The next time you do the test the goal might be to finish the full 5' of the 1:45 pace.  Use the data to compare to the next test.

We also do a "progressive workout" where you go faster each interval, and then once you get to the fastest interval that you completed in your test, you then reverse the splits and go back to the starting point.  A great workout and if you use your heart rate monitor you can graph your HR compared to your pace.

Here are some guidelines for doing the test:

  1. Download a Progressive Aerobic Power Test Sheet

  2. Determine your starting point.  You want to start at a SS pace so you can add +21" to your 2K pace or +13" to your 5K pace. (see table below of what other people start at)
  3. Once you have your starting point record that number on your Test Sheet and then record your subsequent target splits.  You will drop 3" each time.
  4. Warm-up for 5' at or slightly slower than you starting pace.
  5. Set monitor for 5' of work time and 10" rest. The rest time is so the monitor will record your actual average split.  Set your drag and record that number.
  6. Start rowing at your starting pace(DO NOT ROW FASTER).  Row a rate that is comfortable to hold your pace.  At the end of the interval take note of your heart rate and record.
  7. Move to the next interval.  Row at prescribed pace.  Record heart rate at end of interval.
  8. Keep going until you can't hold pace anymore.  Record how far you were into an interval before you could not hold pace.  That is your goal to beat next time.

Here are some starting paces from some of the groups that we coach:

Club Men: 1:58-2:01

Master Men: 2:11-2:15

Open Men: 1:51-1:53

Open Lt. Wt Men: 1:59

HS Boys:  2:01-2:06

Club Women: 2:11 to 2:15

Master Women: 2:15-2:20

Open Women:  2:01 to 2:03

Open Lt. Wt. Women: 2:08

HS Girls: 2:26-2:29

Notes:  Try to group people together with the same starting point so that you can compare scores.  If someone only gets 3 or 4 intervals and then stops, start them slower the next time.  If someone goes 8 or 9 intervals before stopping then start them at a faster pace next time.  Use your discretion and tweak the numbers as you need to.

Here is an example of a progressive workout that Tom did on 12/21/05.

1:54

1:51

1:48

1:45

1:43

1:40

1:38

1:36 - could not hold pace after 2'45"