Rowing Performance Profiles

Swipe to explore each performance profile and how we train it.

AEROBIC-LIMITED

Fast Early, Fading Late

Feels like:
Great first 500, brutal middle 1000, strong in short work.

What’s really limiting you:
Your speed outpaces your endurance.

Default Training Focus:

  • Big Zone 2 volume
  • Short VO₂ work
  • Almost no threshold
  • Strict 20-minute rule

Polarized Bias: 85–90% easy / 10–15% very hard

POWER-LIMITED

Fit, But Not Fast Enough

Feels like:
5K is solid, 2K feels flat, starts feel slow.

What’s really limiting you:
Your endurance outpaces your top-end speed.

Default Training Focus:

  • Heavy strength training
  • Short sprints
  • 500–750m race work
  • Minimal steady volume

Polarized Bias: 75–80% easy / 20–25% max power

POWER-ENDURANCE LIMITED

Explosive… Then It Falls Apart

Feels like:
Huge start, massive fade, legs flood mid-race.

What’s really limiting you:
You can create power—but can’t hold it.

Default Training Focus:

  • VO₂ intervals
  • Race-pace tolerance
  • Small threshold doses
  • Zone 2 recovery base

Hybrid Polarized: ~70% easy / ~20% hard / ~10% threshold

BALANCED

No Big Weakness — Now We Sharpen

Feels like:
2K and 5K both make sense. Improves quickly with structure.

What’s really limiting you:
Not physiology — just lack of race specificity.

Default Training Focus:

  • Maintain Zone 2 base
  • Preserve peak watts
  • Race-pace precision
  • Clean recovery cycles

Classic Polarized: ~80% easy / ~20% hard

Tip: Swipe left/right to explore each profile.

Rowing Performance Engine

Enter your test results to see your MAS, training zones, performance profile, a polarized 8-week training plan with goal splits, and 2K pacing recommendations.

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