Confused about RowPro traning plan recommendations

[simdim]

Hi All,
I had returned to RowPro after a long hiatus and started their BMI (high intensity) training plan. Plan includes short low SPM (18-20) higher HR piece and long higher SPM (24-26) lower HR piece. Do I need to do higher SPM portion with no power applied?

Cheers,

Simon

[hjs]

Hi All,
I had returned to RowPro after a long hiatus and started their BMI (high intensity) training plan. Plan includes short low SPM (18-20) higher HR piece and long higher SPM (24-26) lower HR piece. Do I need to do higher SPM portion with no power applied?

Cheers,

Simon

High spm, low heart is ment to both aerobicly and powerwise for recovery. So answer is yes.
High hr, low spm are the hard training pieces.

[Dangerscouse]

Yeah. Hard pressure on the lower strokes and less power mid range strokes.

I'm guessing it will still be fairly powerful but just not as much as the lower stroke sessions.

[simdim]

Thank you. Higher spm with no power just feels rushed, but I guess this is my poor form/technique is showing ...
Would it make sense to bump resistance for lower rate a bit (if normal damper is set to 5 bump it to 7)?

[hjs]

Thank you. Higher spm with no power just feels rushed, but I guess this is my poor form/technique is showing ...
Would it make sense to bump resistance for lower rate a bit (if normal damper is set to 5 bump it to 7)?

First don’t force your spm. The idea is to keep this sessions easy. But try to keep on good technique.

Two, NO! For low rate, lower drag would be the way to go. Lower rates means more time for the fan to stop spinning, so you need less drag.

And last, search for dragfactor. Settings alone can be anything. Drag is not a constant on a certain setting. Search, find, read and learn. Once you know, you know.

[Carl Watts]

You need to start talking about actual pace and actual drag factor as shown on the monitor.

Lots of people talk about intensity and rushed and it's too easy with no resistance but it all comes back to your pace.

Rowpro is great I use it almost daily but only for the online rowing. As far as I'm concerned they should dump the rest of the features in the software.