Recovery Rows

[[old] Atorrante]

I try to row every day at a high intensity; for me at this moment is, for example, doing 30' at 1:55. Today I try to go easy, and end 8K in 31:12 (1:57 split). I felt it as a recovery row, or it should be at a slower pace?

[[old] Citroen]

<!--quoteo(post=56819:date=Feb 23 2006, 12:35 AM:name=Atorrante)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Atorrante @ Feb 23 2006, 12:35 AM) </b></div></td></tr><tr><td class='quote'>I try to row every day at a high intensity; for me at this moment is, for example, doing 30' at 1:55. Today I try to go easy, and end 8K in 31:12 (1:57 split). I felt it as a recovery row, or it should be at a slower pace?<br /> </td></tr></table><br /><br />Isn't it better to determine your heart rate bands?<ul><li><b>UT2 Utilisation 2</b><br />Light aerobic, low intensity work. Sustainable and fat burning.<br />SPM 18-20 %MHR 55-70<br /> </li><li><b>UT1 Utilisation 1</b><br />Heavy aerobic work using more oxygen. Working. Feel warmer. Heart rate and respiration up. May sweat.<br />SPM 20-24 %MHR 70-80<br /> </li><li><b>AT Anaerobic Threshold</b><br />Harder work. On the aerobic limit. Pushing into anaerobic area. Hard work. Heart rate and respiration up. Carbon dioxide build up. Sweating. Breathing hard.<br />SPM 24-28 %MHR 80-85<br /></li><li><b>TR Oxygen Transportation</b><br />Working hard. Unsustainable for long periods. Stressed. Panting. Sweating freely.<br />SPM 28-32 %MHR 85-95<br /> </li><li><b>AN Anaerobic (without oxygen)</b><br />Short bursts of maximum effort. Unsustainable. Burning carbohydrate. Very stressful. Gasping. Sweating heavily.<br />SPM 32+ %MHR 95-100</li></ul>For a recovery row stick at UT2. It's difficult to say whether 1:57 pace is your UT2 level.

[[old] hjs]

<!--quoteo(post=56819:date=Feb 23 2006, 01:35 AM:name=Atorrante)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Atorrante @ Feb 23 2006, 01:35 AM) </b></div></td></tr><tr><td class='quote'>I try to row every day at a high intensity; for me at this moment is, for example, doing 30' at 1:55. Today I try to go easy, and end 8K in 31:12 (1:57 split). I felt it as a recovery row, or it should be at a slower pace?<br /> </td></tr></table><br /><br />If 1.55 is a hard row then 1.57 is not a recovery row. The differance is to small. For a recovery row look at your hardrate and keep at 60 % of your hartreserve orso. You will be a lot slower then 1.57 if you try. But don,t be afraid to row slow now and then you need to recover. It is not the training that makes you stronger but what you body can do with it. So give it enough time.<br />

[[old] Atorrante]

Thanks for the replies. I suspect that a recovery row should be easier, but find it boring. But I will gave it a try, so can recover for the high intensity workouts that I enjoy a lot. Thanks again.

[[old] ekubal]

<!--quoteo(post=56930:date=Feb 23 2006, 07:21 PM:name=Atorrante)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Atorrante @ Feb 23 2006, 07:21 PM) </b></div></td></tr><tr><td class='quote'>Thanks for the replies. I suspect that a recovery row should be easier, but find it boring. But I will gave it a try, so can recover for the high intensity workouts that I enjoy a lot. Thanks again.<br /> </td></tr></table><br />Try extending the length of your recovery rows...instead of doing 30', move it up to 40' to 60'...not that this will necessarily make it more interesting, but I have found that 30' is a little too short for a recovery row. It's nice to really be able to stretch things out. A heartrate monitor is very helpful, especially if (like me), you are easily obsessed by your splits, and always end up pushing yourself harder than you intended. It is also helpful to cover up everything but your time and heartrate on the PM...the point of a recovery row is just what the name suggests: to allow your body the chance to recover from the hard work you've been doing over the preceding days.<br /><br />To sum up, try covering up your splits and focusing on your heartrate...if you have to look at your splits, you should really be shooting for something around 2:05, or even higher.<br /><br />Good luck, and let us know how it works out!

[[old] John Rupp]

Kudos told me that my recoveries were too fast.<br /><br />He goes at 3:30 or so in his intervals between reps, which I think is a great idea.<br /><br />Recoveries are supposed to be easy.<br /><br />As for recovery rowing, the same idea applies.