Concept2 Forum

Similar age here (66). 4 x 2K rest 4 mins, pace 2K+8 is not unpleasant and is in the middle of the AT band, pace 2K+5 is in low end TR territory and would be very hard. if the 1.5K is recovery pace (like 2:20) you could shoot for a 2:01 split.

4 x 10 r4 is a fairly hard AT workout. This would put you on the slower side of the AT band of the C2 training manual. With a 1:52 6K I am guessing your 2K is at 7:00 and that would put your AT band at 1:56 - 1:51 but for 26-28 spm. A restriction to 23 spm is severe and a little odd for an AT workou...

Your posture looks better than mine. Currently I also have a pain in my shoulder, I row anyway. My philosophy has always been: if it doesn't get worse, keep going. Sometimes it just goes away suddenly. I would decrease the intensity a little and keep going and see what happens. There are some stretc...

Yesterday I set the drag factor at 130 and slowly got into a steady effort got going above 21 strokes. I stopped at 40 minutes (very fresh but figured enough for the first day). The monitor said 2:18.3 average 500m pace.for the workout. If you wanted to see how good that you could get in the shorte...

I would not be preoccupied with pacing too much. On longer sessions I always throw a towel over the monitor and let the pace come to me. One thing that works for me is to split it into 20 min pieces and get up and stretch for a couple of minutes. I don't think you lose all that much as your pace wil...

nick rockliff wrote: ↑

December 16th, 2024, 6:24 am

I always trained ~AT HR with the 4 x 2k 4 min recovery the main go to AT session.

Can you tell us how the splits were in comparison to your 2K split?

jamesg wrote: ↑

December 13th, 2024, 1:55 am

However I now get some oppressive/pressure chest feelings suggesting, but not actually causing, sudden death. This has reduced me to max 10x1'+1'R intervals at <100W.

I missed this. Best wishes, I hope you are OK!

iain wrote: ↑

December 15th, 2024, 1:20 pm

Personally I am confused at what people mean by the anaerobic threshold.

I take it to mean one hour max pace. In my case 2:00 splits. That fits with the training bands from the c2 training guide for my 2K (7:12),
where the AT band is 2:00 - 1:54.

For context: I have 2 HR monitors, one from decathlon, the other from Amazon (Moffit), each below 30 EUR. The one from Decathlon has a belt where the electrodes are fabric. This is supposed to be superior, as it retains the humidity better. The Moffit HR has plastic electrodes. Now I manufactured so...

I used to train like Nick Rockliff (no conversation possible) and it worked for me. But I am getting morally weaker and weaker and now I am all too willing to lend an ear to stories in which you don't really have to and maybe even should not work out that hard while retaining all the benefits. So my...

Tsnor wrote: ↑

December 14th, 2024, 6:47 pm

Instead the data shows that for hard days threshold level workout (like those in pyramid training) work just as well has the hard max sessions of polarized.

I like to hear that. "threshold level": does this mean that I only have to be slightly faster than anaerobic threshold pace?

JaapvanE wrote: ↑

December 14th, 2024, 5:05 pm

First of all, 20% of 6 hours is 72 minutes.

I seem to get Alzheimers. Thank God that I can still find the rowing machine!

But let's go with the 72 minutes per week: TR: four times 1K (14 mins), one 5K (19 mins), 39 mins UT1.
Seems very doable. jcross485 puts UT1 into the hard category.

I second Nick Rockliff that no session should be so easy that it feels negligible. With say 6 hrs per week, 80% of this time is 36 mins. Let's assume you are targeting a 2K, where you need TR sessions (2K pace). Timewise the most economical way is to do the 2K in one piece (say 7 mins), once a week....

Thanks for all replies. I am a cheap skate and maybe this is not the best approach with a heart rate monitor.
I am going to make my own electrode gel, which seems to be easy enough, see https://www.wikihow.com/Make-Electrical-Gel.
If that doesn't work, I'll have to get the professional solution.

Do you "wet" the chest belt before starting? I wet both the belt and myself and the belt has a patch of fabric where the moisture is held (which is better than plastic). But maybe it's not enough. I have noticed that the measured heart rate seems to have some sort of "memory": often I go on and I k...