Rō Fitness Testing Group
Your Personal Bests
At Rō, we believe that setting clear and personalized goals is crucial to enhancing your rowing performance.
"Your Personal Bests" is the start of a program for you to track your personal bests at benchmark pieces to receive personalized goals and feedback for future workouts.
And, you're the first people to get access!
We are looking to test and learn from this experience; your participation in classes and events makes this group a perfect fit as we develop this exciting new program.
"Your Personal Bests" is the start of a program for you to track your personal bests at benchmark pieces to receive personalized goals and feedback for future workouts.
And, you're the first people to get access!
We are looking to test and learn from this experience; your participation in classes and events makes this group a perfect fit as we develop this exciting new program.
During Speed Week - Monday, June 3rd - Sunday, June 9th
- As a member of this group, you get special, insider info: when each benchmark race is [in the "Workouts" tab of Momence App]
- For each best benchmark in class, jot down your average watt, stroke rate, and rate how the piece felt
- The more benchmark stats we gather, the more personalized and effective your goals will be.
After Speed Week - June 10th+
- We'll reconvene to review a chart of personalized watt goals for each stroke rate based on the stats we've collected. 📈
- The goals integrate seamlessly into Pace Week, Meter Week, and Burn Week workouts; ensuring each session is productive and aligned with your fitness objectives.
- If you've done our 2k or 5k training before, this most closely resembles the information you received in those training programs.
By you participating and testing this information, we will better understand the effectiveness and accuracy of the goals - and hopefully you’ll find that this process will unlock a new level of fitness!
Thank you for your dedication and participation. Together, we’ll make every stroke count!
- Coach Cara and Coach Chelsea
Thank you for your dedication and participation. Together, we’ll make every stroke count!
- Coach Cara and Coach Chelsea
How to: Enter your data
Enter your average watt, stroke rate, and rate how the piece felt in either the Momence App or Google Form - your choice!
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Step-by-step screenshots for Momence Workouts
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How to: Rate how you feel after the benchmark
We suggest using this "rate of perceived exertion" or RPE scale - it's a helpful input to the goals we'll give you for Pace Week, Meter Week and Burn Week.
Don't worry if you've never used it before, this guide is attached in the Momence App and Google Forms. Pick what most closely aligns with how you felt at the end of the benchmark race.
PRōTIP: For a speed week benchmark piece, you'll likely be in the 7-10 RPE range.
This is another element of the program we're interested in getting feedback from you about!
Don't worry if you've never used it before, this guide is attached in the Momence App and Google Forms. Pick what most closely aligns with how you felt at the end of the benchmark race.
PRōTIP: For a speed week benchmark piece, you'll likely be in the 7-10 RPE range.
This is another element of the program we're interested in getting feedback from you about!
FAQs
- Can I use the Momence App and Google Form?
Yes! But please not on the same day - we are interested in what you prefer, like, or dislike about the options, but we don't need the same information twice. (both capture the same info) Feel free to switch it up for different days, or stick with what you like best. - What if we have more than one race in a workout?
We just the best one! If you have two different benchmarks (ie, 100m and 250m) the same day, record your best for each. But if we have intervals or duplicates of benchmarks in one day (ie, 5 x 100m) just record the best one! - Why was I chosen? Do I have to participate?
Participation is 100% up to you! This is an invitation; an opportunity we want to extend based on your presence in class and previous event trainings - but we totally understand if this isn't your thing. Aside from inputting info during Speed Week, we will want to get feedback and briefly chat through the outputs we have at the end. - Can we talk about it in class?
Feel free to chat about it, this isn't a secret! But be mindful and aware that this is not 100% available to all Rō clients. So, you know - be cool. And always courtesy paddle :)