Concept2 Forum

So, I have some questions about HR training. My coach has started asking us to follow the "Categories of Training Intensity" heart rate guidelines, which are as follows:


cat 1 - max speed - max heart rate - example 6x500m
cat 2 - 6k-8s - max heart rate 180-200 - example 6x3min
cat 3 - 6k-2s - max heart rate 180-200 - example 4x7min or 3x2k
cat 4 - 6k+3s - heart rate 165-175 - example 2x20min rate 26-28
cat 5 - 6k+8s - heart rate 150-165 - example 30-90min rate 20-24
cat 6 - 6k+14s - heart rate 135-150 - example 45-120min rate 18-24

(The 6k+/-stuff is pace prescription). When I do my cat 6 workouts, ie an hour/14k/3x30min, if my heart rate is 135-150, my splits are NOT near 6k+14s. Should I stick to doing the splits on the workout, or the heart rate? What are the benefits of training at such a high split/low speed, if I were to stick to my prescribed heart rate? What impact will this have on my 2k/6k times?

For example, I did an hour last night at heart rate 150, and 14k this morning at heart rate 165, and don't feel anything other than hungry and blistered as a result. I know a lot of people here use heart rate monitors and track such things, so any overview on how to most effectively utilize this information would be great!

Go here: http://www.oarsport.co.uk/training
Click on "Training2" in the left menu. You may want to read the rest of the stuff on that website, too.

or
http://www.waltonrowingclub.co.uk/physi ... ining.html

or
http://www.pponline.co.uk/encyc/rowing- ... ance-35856

I have a follow up question related to the information linked from the previous post. I have a hard time keeping my HR down, I find that I am almost always in the 80-85% range. When I try to keep my HR in a lower range, say 65-70% I have to make some changes to what I'm doing. I either pull with less force at a higher SPM or pull with a lot of force, but fewer SPM. Which is desired? I'm new and trying to build a base. I'm 49 and Karvonen's calculations say I should be at around 132-138 bpm for aerobic work, but I look at my results and for 10k my average HR is 154.

Thanks in advance-Kevin

If you have Max HR 175 and rest rate 60, then your HR range is 175-60=115.

UT1 is 70 - 80% of HR range, so your max UT1 HR would be 60+0.8*115, or 60+92= 152.

A flat % of max HR usually gives band values that are too low. Also, if you use the safe average 220-age formula for MHR, you may get a value that's lower than real. 205 - age/2 is what I've seen in the last ten years, though it's dropped below that, all of a sudden, at age 70. Recently I've not seen higher than 160, while 220-70 would say only 150.

As to technique, suggest you keep your stroke work (=Watts/Rating) fairly constant at all ratings, and alter only the rating to switch between bands. Doing Wolverine L4s can make this idea abundantly clear.

It's worth remembering that the original research that defined those energy zones was done on Canadian NT athletes and, possibly a few University of Western Ontario athletes as well. Either way, the explicit proviso was that the Cat 6 levels may be too fast for less experienced rowers (the original Cat 6 band was 6k + 12-16). So if you are at HR but not near the splits, congrats, you aren't on the NT yet. Give it some time, stick with the HR and you will begin making progress toward the split pretty quickly.

Also, those HR were made for athletes in their 20's. I have little experience with masters rowers but, as Jame is pointing out, the HR probably needs some customization.

So do you go by HR or splits? That's a question best left to your coach. If you trust the guy/gal enough to give you a training plan you should at least give him/her the first shot at explaining it all and guiding you on individualizing it.

sheehc & james,
Thanks, I really appreciate your posts. I'm just learning about UT1 and it's starting to make sense.