Wingate Test & Dark Horse Rowing Benchmark WOD

Great work outs today. They were not easy workouts by any stretch.  The rowing Wingate test is a short workout that is perfect to measure your potential. Doing this simple test every month will give me a clear picture of the direction my fitness is heading.

Wingate Peak Power Test 
By using a 30 seconds peak power test that we can predict results for other test distances like 2,000 meters.
Damper between 8 and 10
Intervals at :30 seconds work and 2 minutes rest

Rounds 

1. 170M
2. 173M
3. 175M
4. 175M
5. 179M
6. 179M
7. 172m - gave up a few seconds early when I realized that I wasnt going to beat my time

ERG Predictor Spreadsheet

Meters 179

Pace: 01:23.8

Watts: 595

Projected time - 6:43

Dark Horse Bench Mark Rowing WOD
A. 60 calories for time
B. Time it took to row 60 for calories - Row for Calories - Can you hit the same number?

I was pretty spent when I started this so didnt have high hopes.  I was shocked how I felt when I adjusted the damper.

A. 60 Cals in Time-  2:20.3 pace 1:39.7 703 meters
Now I was really tired
B. 2:20 time = 59 calories 2:20.0 pace 1:39.2 705 meters
I was really surprised that I was able to get this close.