Benchmark workouts are tests you repeat every few months to see if your training is working. They are more useful than guessing, and they keep you motivated.
1. 5 km run
A simple test of running fitness. Run it on the same course or treadmill each time.
2. 1000 m row
Tests your engine and rowing. Use the same damper setting each time.
3. 100 wall balls for time
Tests leg and shoulder endurance and your set strategy.
4. Mixed test
- 1 km run, 1000 m row, 1 km run, 100 walking lunges (bodyweight or loaded), 1 km run.
- For time.
5. Half simulation
- Four runs and four stations of a race, at race pace.
- See race simulations.
How often
Every 8 to 12 weeks. More often and you will not see much change.
Testing conditions
Keep conditions similar: same time of day, similar rest beforehand, same equipment.
Using the results
Compare with previous tests. Improving? Keep going. Not improving? Look at your training. See tracking progress.