10k Training Program

[Dangerscouse]

Hi everyone,

so I did the first 8 workouts from the plan but am again unsure how to proceed exactly. The plan started with 5k pieces. Without going over my HR cap of 156 I was able to row the 5k distance at 2:10.0 pace. In week two the distance increased to 5.5k but the pace was supposed to stay at the one of the week before so 2:10.0. I was not able to row the distance at 2.10.0 without going over my HR cap. This problem will continue to become worse as distance increases further.

In workout 4 of week 2 it sais:

[20min] – It’s very likely now that 20min is less than it took you to row the 5500m this week, so aim to row this at the same pace as the 5500m rows this week.

This indicates to me that this plan is not aimed towards rowing with a fixed heart rate cap. I could row 5.5k under 20min but not with my HR cap of 156. Any ideas how to handle this?

As Henry says, HR is the primary focus. At what point does your HR exceed the cap?

[Blessy]

Thats kind of difficult to answer. So when I did my second 5k with the pace of the first (2:10.0) my HR worked out fine:


Max HR peaked at 159 but only on 2 shot occasions.

In the subsequent two sessions with 5.5k i reached my cap HR at just 8 and 16 Minutes in




Might just be fatigue from previous sessions. In upcoming rows I will adjust the pace down and define myself a new pace that fits my HR.

[hjs]

The point is to reach your hf cap at say about half way and from there bleed the pace.

There is even a school that goes out fast, aim to reach the cap within 5 min, and from there bleed the pace to stay on that cap.

Fatique, temp, time of day etc all influence hf. Its about the trend the sessions show.

[max_ratcliffe]

I've just started properly tracking HR. It's been a bit of an eye-opener how much I have been over-cooking my longer pieces, TBH.

I think the following underlines Henry's point about variability. I did identical workouts on Monday and today. For no good reason that I'm aware of, the average heart rate and consequently the time spent in each zone are completely different. I even briefly ticked over into the AT band today, which is not great given how slowly I was going.

Date AHR <UT2 UT2 UT1 AT
20/4 148 6% 68% 26% 0%
22/4 155 4% 30% 64% 2%

I won't be losing sleep over this - I may just have been too full of pizza tonight!
Hopefully in a few weeks these will be at a much lower AHR and that will have beneficial effects across all my training.

[iain]

Hi everyone,

so I did the first 8 workouts from the plan but am again unsure how to proceed exactly. The plan started with 5k pieces. Without going over my HR cap of 156 I was able to row the 5k distance at 2:10.0 pace. In week two the distance increased to 5.5k but the pace was supposed to stay at the one of the week before so 2:10.0. I was not able to row the distance at 2.10.0 without going over my HR cap. This problem will continue to become worse as distance increases further.

In workout 4 of week 2 it sais:

[20min] – It’s very likely now that 20min is less than it took you to row the 5500m this week, so aim to row this at the same pace as the 5500m rows this week.

This indicates to me that this plan is not aimed towards rowing with a fixed heart rate cap. I could row 5.5k under 20min but not with my HR cap of 156. Any ideas how to handle this?

The above quote is saying that Pete expected that the 5.5k was LONGER than 20 mins.

This Plan is designed for someone with little experience of rowing and who probably is very unfit. As a result rapid pace gains are expected as the muscles come more into balance for rowing, technique improves and the rower finds their capability. For a more established rower some of the commnets may not apply. Pete is not a fan of HR capped training. Personally my HR prior to a tough interval session is 20 beats above what it is before a steady state session, it also varies significantly based on how stressed I am. Some rowers get bored and give up on HR capped training, while others finds it reassuring. I think generally peole do row too hard on the easier Pete sessions due to the lack of any external restriction. For a modestly fit middle aged rower this is bad news, they were designed by someone pretty fit in their early 30s rowing and so they could cope with a higher load for relatively short sessions, so over training was not a high risk. That will not be true of many attempting them. In addition, I think the assumption was that many doing the Beginners Plan would only row alternate days so little additional recovery was required.

[Dangerscouse]

I've just started properly tracking HR. It's been a bit of an eye-opener how much I have been over-cooking my longer pieces, TBH.

I think the following underlines Henry's point about variability. I did identical workouts on Monday and today. For no good reason that I'm aware of, the average heart rate and consequently the time spent in each zone are completely different. I even briefly ticked over into the AT band today, which is not great given how slowly I was going.

Date AHR <UT2 UT2 UT1 AT
20/4 148 6% 68% 26% 0%
22/4 155 4% 30% 64% 2%

I won't be losing sleep over this - I may just have been too full of pizza tonight!
Hopefully in a few weeks these will be at a much lower AHR and that will have beneficial effects across all my training.

Don't read too much into it and it's only really beneficial when you've got at least a few identical sessions to compare against.

HR is fickle and it jumped by eight beats in the last 30 seconds of each four min split, and then dropped back down by eight beats within 30 seconds, when I was trying to do an OCD row (eight identical splits over any time that you choose).

I do see some erroneous results from other rowers too so it does need to be used alongside RPE as well