How do i calculate the intervals?

[Benjamin Timothy]

I have completed the Level 4 interactive 2k training programme taking various rest periods between intervalled rows. I have just been guessing at the rest period i should have and tried to reduce them where i can. Somebody told me that the interval is dependant on your heart rate reducing top a certain level, is this correct? I don't have a heart rate monitor at the moment, do i need one?

Also, due to a career change im currently finding it harder to allocate time to rowing and was wondering if its detrimental to stretch my rows out across the day, eg 4 x 10 UT1; 2 in the morning and 2 in the afternoon.

[jamesg]

If you're fit, HR drops about 30 a minute; so one minute rest will drop the rate by one band, even if you keep moving.

Suggest you do all the UT1 in one go, possibly limiting it to 30', otherwise you waste double the time warming up, cooling down, showering etc.

[igoeja]

From reading Hagerman and the IOC Rowing manual, the intervals depend on the piece and intensity. Your interval pace should be 5 seconds per split slower than your race pace for that distance.

Using a hypothetical 7:00 2K, with assumptions as to the race/test paces:

- 2K @ 1:45 per split = 2K intervals are @ 1:50 per split, rest period total time of 7:20 (same as entire piece)
- 6K @ 1:52 per split = 6K intervals @ 1:57 per split (23:24), recovery period is 1/2 as long as piece length, so recovery time is 11:42
- 1K @ 1:40/split = 1K intervals are @ 1:45, recovery period is 7:00, total rest is 2X the piece time (shorter, more intense work requires longer recovery periods)
- 500M @ 1:35/split = intervals are @ 1:40, total rest is 3X times the piece length, so recovery is 5:00

Each halving of distance reduces the rate by split 5 seconds and increase/doubles the total recovery splits. Conversely, each doubling of distance slows the rate by 5 seconds per split, but halves the recovery time.