Faster Masters Rowing has an Athlete Assessment which sets out how to find your personal training zones. These enable you to work out most effectively because the intensity and pacing aligns to YOU, your fitness, your boat moving skill. Re-testing approximately every 6-8 weeks allows you to gauge your progress.
The testing spreadsheet is where you input your results. These give you an output of your 2k target pace.
The Athlete Assessment comes free with any subscription race training program.
It is in the Faster Five "Joining Bonus" lesson.
How to calculate 1k target split
From your 2k target pace (calculated from the spreadsheet) divide this number by 2.
Then subtract 10 seconds if you are anaerobically strong based on your spreadsheet test results.
Subtract 12 seconds if you are aerobically strong based on your spreadsheet test results.
[It may be easier for a 500m split to convert it into seconds e.g. 1:52 is 60 seconds plus 52 seconds].
How to calculate 5k target split
From your 2k target pace (calculated from the spreadsheet)
Add 7 seconds if you are aerobically strong or neutral (balanced) on your spreadsheet test results.
Add 8 seconds if you are aerobically weak on your spreadsheet test results.
How to calculate 1 minute target split
When you did the testing, one of the tests is 1'. Use your results from this test as a starting point for your 1 minute race target split.
