Interpreting your results - average of the row times for men / women:

Under 7:00 / 8:00 Excellent pure capacity

7:00-7:30 / 8:00-8:30 Good pure capacity

7:30-8:00 / 8:30-9:00 Could use a little work

Above 8:00 / 9:00 Needs some attention

Interpreting your results - average of the rep counts for men / women:

60 / 50+ Sign up for a sanctioned event!

45-59 / 35-49 Excellent general fitness

30-44 / 20-34 Good

13-29 / 10 – 19 Could use a little work

<12 Needs some attention

There is a lot more information contained in the test results. For example, a high differential between your rowing scores may signify a well-developed glycolytic system, but may also indicate insufficient ability to remove lactic acid and hydrogen ions from muscle cells. A very fast row on Part 1 is more evidence of this imbalance. Usually, this is caused by inadequate capillary supply to working muscles, resulting in lower intracellular pH. When pH drops, signaling within cells degrades and oxidative energy production decreases. For a more advanced discussion of the structure of the test, your results and what they might mean for your fitness and training, send an email to coach@thegainslab.com.

We’ve also brought back 50 Days of Gains (2019 edition), our Open Prep framework. This is a collection of over 50 MetCons we designed to enhance the skills and capacities we expect to see in the Open. Click here for more information on 50 Days of Gains.