Adding UT2 volume

[efagerho]

I did another 50min session. This time, I let my HR go up to 156 (average of 152) and made sure I was as upright as possible and reached as far as I could in the catch. This got my average pace down to 2:19/500m, i.e. 130W.

[macher]

I did another 50min session. This time, I let my HR go up to 156 (average of 152) and made sure I was as upright as possible and reached as far as I could in the catch. This got my average pace down to 2:19/500m, i.e. 130W.

Wow that shows how unfit I am. I'm at 4X5'/18SPM/122W/2 minute rest. For me to row for 50 minutes like that is a long way for me. I don't check my HR but I did order a HR monitor. I try to maintain at least 6W' stroke. I'm curious if 18SPM/122W is at my UT1 zone, I hope it is. I guess the HR monitor will let me know. If it's not then I'll be very disappointed.

At this point in my unfit career at least I know I'm getting a good session because of the sweat.

Good work efagerho!

[jamesg]

50min session. HR 156 (average of 152). Average pace down to 2:19/500m, i.e. 130W.

This looks like the ideal workout. Using HR range, if you have 50-200, then

UT2 (65-70% range, according to the interactive) is 147-155
UT1 is 155-170 (70-80% range).
http://therowingcompany.com/training/interactive

It seems this type of work improves our lactate clearance rate, and using HR range idea as control keeps the improvement process under constant pressure.
We know when clearance is fast, because HR drops fast when we stop.

Historically, this is probably the reason why amateurs and professionals had to be kept separate: the professionals did UT2 work all day long, the amateurs none at all. Guess who wiped the floor with who.

[macher]

50min session. HR 156 (average of 152). Average pace down to 2:19/500m, i.e. 130W.

This looks like the ideal workout. Using HR range, if you have 50-200, then

UT2 (65-70% range, according to the interactive) is 147-155
UT1 is 155-170 (70-80% range).
http://therowingcompany.com/training/interactive

It seems this type of work improves our lactate clearance rate, and using HR range idea as control keeps the improvement process under constant pressure.
We know when clearance is fast, because HR drops fast when we stop.

Historically, this is probably the reason why amateurs and professionals had to be kept separate: the professionals did UT2 work all day long, the amateurs none at all. Guess who wiped the floor with who.

Hi jamesg my HR monitor should be arriving today. Since I'm doing UT1 what should my heart rate be? 155-170? I'm hoping since I've been 'conditioning' at 6-6.4W' stroke/18-20SPM I've been rowing in the UT1 range if not I'll be very disappointed.

[jamesg]

Don't worry, it's all good for you.

Guessing your MHR is 175 and Rest HR 60, UT1 70-80% of range would give 140-152.
UT2 anything lower, good too for endurance work.

Doing a max test and measuring your rest rate would be more accurate.

If you go through a 2k Interactive, it will calculate the HR bands for you. http://therowingcompany.com/training/interactive

[macher]

Don't worry, it's all good for you.

Guessing your MHR is 175 and Rest HR 60, UT1 70-80% of range would give 140-152.
UT2 anything lower, good too for endurance work.

Doing a max test and measuring your rest rate would be more accurate.

If you go through a 2k Interactive, it will calculate the HR bands for you. http://therowingcompany.com/training/interactive

I'm going to do a 2000m test today. What rate should I row for a 2000m test?

And I'll ask in advance... On the training sessions that the 2000m interactive gives me what rate should I row?

[hjs]

Don't worry, it's all good for you.

Guessing your MHR is 175 and Rest HR 60, UT1 70-80% of range would give 140-152.
UT2 anything lower, good too for endurance work.

Doing a max test and measuring your rest rate would be more accurate.

If you go through a 2k Interactive, it will calculate the HR bands for you. http://therowingcompany.com/training/interactive

I'm going to do a 2000m test today. What rate should I row for a 2000m test?

And I'll ask in advance... On the training sessions that the 2000m interactive gives me what rate should I row?

Free rate is the rate that feels good. On average between roughly 30 and 35

[macher]

Don't worry, it's all good for you.

Guessing your MHR is 175 and Rest HR 60, UT1 70-80% of range would give 140-152.
UT2 anything lower, good too for endurance work.

Doing a max test and measuring your rest rate would be more accurate.

If you go through a 2k Interactive, it will calculate the HR bands for you. http://therowingcompany.com/training/interactive

I'm going to do a 2000m test today. What rate should I row for a 2000m test?

And I'll ask in advance... On the training sessions that the 2000m interactive gives me what rate should I row?

Free rate is the rate that feels good. On average between roughly 30 and 35

At least 30 for the 2000m test? I'm used to 18-21SPM , might take some getting used too.

[gregsmith01748]

In the interactive plan, the provide guidance for stroke rate for each of the sessions. For the 2k test, row at the highest rate you feel like you can sustain. If you've never rowed at 30 spm, don't do that for the 2k test.

There are retests every few weeks in the interactive plan. As you do the sessions at the suggested stroke rates, you'll get used to it and then you can "rate up" in your next test.

[hjs]

In the interactive plan, the provide guidance for stroke rate for each of the sessions. For the 2k test, row at the highest rate you feel like you can sustain. If you've never rowed at 30 spm, don't do that for the 2k test.

There are retests every few weeks in the interactive plan. As you do the sessions at the suggested stroke rates, you'll get used to it and then you can "rate up" in your next test.

You people are doing everything to keep him back For unfit people rating higher at low force will give the best result

[macher]

In the interactive plan, the provide guidance for stroke rate for each of the sessions. For the 2k test, row at the highest rate you feel like you can sustain. If you've never rowed at 30 spm, don't do that for the 2k test.

There are retests every few weeks in the interactive plan. As you do the sessions at the suggested stroke rates, you'll get used to it and then you can "rate up" in your next test.

I just did a 2000m test and it surprised me. My goal was to be at 9:30 and I came it at 9:10.5, average 25SPM, 2:17.6/500. I was pretty beat after and wanted to do another 2000m so I did at a slow rate to get in another workout. Average 500m 2:17.6, 25SPM.

My Paces that the program is providing is...

UT2- 3:00-2:43, 135-141BPM
UT1- 2:43-2:35, 141-152BPM

I'm assuming these numbers are personal to me.

Well it's a start.

[TheRocketeer]

My experience has been the same. Most of my work over the last year has been long, low-intensity steady-state work. I only picked up the anaerobic and threshold work in he last couple weeks or train for an indoor competition this winter, and the effects are marvelous. My body has always been pretty good at handling the lactate/pain threshold training, and I'm making huge strides. And I don't have to do it all year long.

[macher]

My experience has been the same. Most of my work over the last year has been long, low-intensity steady-state work. I only picked up the anaerobic and threshold work in he last couple weeks or train for an indoor competition this winter, and the effects are marvelous. My body has always been pretty good at handling the lactate/pain threshold training, and I'm making huge strides. And I don't have to do it all year long.

What kind of long intensity work?

[TheRocketeer]

Basically some variant of 20-40-minute pieces. Depending on how much time I have that day, 2x20' all the way up to 2 x 40'. I typically either change the monitor to watts so I can't see my speed and watch the force curve, or flip the monitor back and watch TV.

[TheRocketeer]

Also, sometimes I will do 1 x 30' if I'm pressed for time. I try to minimize time between pieces, though, to 2 or 3 minutes max. Mostly just to get water and stretch.