Pete Plan, Heart rate zones

[rapscalli]

Hi all,

i am a new(ish) owner of a rowing chin and have started the beginner pete plan, currently in week 5. The first 5000m i did at a pace of 2:30, but have slowly increased the pace until i felt i was pushing quite hard. The last long row (7000) i did at 2:16 and the last split (4x800) at 2:06 with the last split at 1:58 (my first split under 2:00, woo hoo!). The past two to three weeks i have been doing 4 or 5 workouts a week and feeling pretty good, no muscle aches beyond the next morning and generally feeling fit and healthy.

I have been doing some reasarch around rowing training and have found some references to heart rate training saying the the long rows should be in UT2 zone, which for me is between 123 bpm to 141 bpm. This would mean that i would be getting off the rowing machine feeling as though i had not done anything. In fact if i kept under 141 i imagine i would be back to close to 2:30 pace and would feel as though i could do the 10k or more quite easily.

I understand the concept of the ut2 slow rows, but i feel as though the duration would be too short to provide much training benefit. Any suggestions or thoughts?

[Dangerscouse]

Hi all,

i am a new(ish) owner of a rowing chin and have started the beginner pete plan, currently in week 5. The first 5000m i did at a pace of 2:30, but have slowly increased the pace until i felt i was pushing quite hard. The last long row (7000) i did at 2:16 and the last split (4x800) at 2:06 with the last split at 1:58 (my first split under 2:00, woo hoo!). The past two to three weeks i have been doing 4 or 5 workouts a week and feeling pretty good, no muscle aches beyond the next morning and generally feeling fit and healthy.

I have been doing some reasarch around rowing training and have found some references to heart rate training saying the the long rows should be in UT2 zone, which for me is between 123 bpm to 141 bpm. This would mean that i would be getting off the rowing machine feeling as though i had not done anything. In fact if i kept under 141 i imagine i would be back to close to 2:30 pace and would feel as though i could do the 10k or more quite easily.

I understand the concept of the ut2 slow rows, but i feel as though the duration would be too short to provide much training benefit. Any suggestions or thoughts?

Can you confirm what stroke rate, drag factor you're using and the duration of time that you're doing for UT2?

Ideally you need to be doing 45 mins, and preferably more. I assume that your UT2 range is capped at 70%?

[jackarabit]

There is no reference to nor use of HR zones as a control on intensity of effort in any of Marston’s three training plans. With that said, Pete Beginner certainly prescribes increased duration (usually expressed as distance but tacitly referencing time) of the continuous rows. Improved pace over the course of 6 months is an expectation but not at the cost of driving physiological markers thru the roof. Long rows have value in improving technical execution, capillary development for oxygenation of muscle tissue, and efficient conversion of fuel. These purposes are not best served by pace-paramount execution or a sprinted, stinger in the tail ending. These are the rows that flush metabolic waste and mend muscle tissue. They are literally recovery (think reboot of systems) after very high intensity interval format efforts.

If you must use a heart rate belt to restrain your need for speed, that’s fine. You aren’t the first. Other curbs on coltish enthusiasm are RPE (rate of perceived exertion), the “hard days hard, easy days easy” mantra, and conscious choice of low rate and medium handle force until second nature moves into the stall currently occupied by natural impulse.

[rapscalli]

Dangerscouse
I have ut2 as 123-141 bpm. I think I set the parameters as 60bpm resting and 175 max. I used the calculator at https://www.freespiritsrowing.com/forum ... calculator

Stroke rate is between 21 and 23 with a drag factor of approx 100. I am 5 weeks into the plan so the durations are 35mins for a slow 7000 that I did today trying to keep within ut2. I aimed for 2:30/500 but that was a little too slow as my heart maxed at 136. Next long row I’ll try 2:25/500.

I’m keen to make quick progress so it is very tempting to go hard as I have felt my body responding well. But I shall bow to the superior knowledge of the forum and do the long rows as they are supposed to!

[rapscalli]

jackarabit
The reason I have started to use the heart rate is simply to ensure I am not pushing too hard as I am frequently tempted too! I have been up to around 160 towards the end of the long rows which suggests that I have been going too hard (for those that I have spurned at the end I have gone to high 160s)
It has been a useful exercise today to actively try and keep within ut2 as it has shown me how easy I should be rowing.

[Dangerscouse]

Dangerscouse
I have ut2 as 123-141 bpm. I think I set the parameters as 60bpm resting and 175 max. I used the calculator at https://www.freespiritsrowing.com/forum ... calculator

Stroke rate is between 21 and 23 with a drag factor of approx 100. I am 5 weeks into the plan so the durations are 35mins for a slow 7000 that I did today trying to keep within ut2. I aimed for 2:30/500 but that was a little too slow as my heart maxed at 136. Next long row I’ll try 2:25/500.

I’m keen to make quick progress so it is very tempting to go hard as I have felt my body responding well. But I shall bow to the superior knowledge of the forum and do the long rows as they are supposed to!

Ok, they are good numbers. As Jack alludes to make your long rows easy and your short rows harder: hard enough to make you want to go slow on the long days.

I'd also let your HR range drift up to circa 145 or a few more as the ranges aren't set in stone and you will get some more pace if you feel like you're going too slow. Enjoyment is just as important as trying to follow the guidelines.

[lindsayh]

pete doesn't talk HR as Jack points out but when I did the PP I did use HR caps for the long SS stuff. Have you got a real MHR or is it a formula derived number? The mantra of slow stuff slower and hard harder is a good one. The slow will get faster as you get fitter and aim for 45'-60' with a cap. If it drifts up a little I don't get worried and use 80% at the top end for UT1 rather than 2. (we anaerobes struggle to keep down to 70%)
The hard intervals on Pete are best done (IMO) as a % of 2k watts aiming to get to 120%
There is some discussion here that may help
viewtopic.php?f=3&t=189917