McRae looking strong.

Rest Day for unlimited 

TGU doubles - rest as needed - work to max effortRow 1000m for time

As some general guidelines here are some numbers to shoot for based on your current 500m time.

500m        1000m

1:30          3:10

1:35          3:29

1:45          3:51

2:00          4:24

Factors that may effect this potential time;

-training age

-rowing mechanics

-fitness level (how long you have crossfitted)

-age

-temperment (ability to hit gears and maintain gears)

-nutrition

-sleep

-mental state

-stress level (relationships, alone time, nutrition, sleep, recovery status, relaxation)

- etc - as there are mnay more.  It is important to note some of these states as they affect performances from day to day and week to week.  Becoming ‘aware’ is the first step to performing better and understanding.

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