12-week program - feedback wanted

[Jmccusker]

I've just started my 2nd week of a 12 week rowing program specifically designed for the Concept 2.

Here's what my first week looked like:

M: 4x15' SR 18-20-18 / 5' 3' R (HR 73%-83%)
T: 10' WU, 3x2K SR 22-24/1K) 4' R, 10' CD (HR 83-90%)
W: 10' WU, 2x3K SR 24, 26 6'R, 10' CD (HR 88-98%)
Th: 4x15' SR 18-20-18/5' 3' R (HR 73%-83%)
F: 15. WU, 6x10 strokes max pressure 2's paddle, 15' CD
Sa: 15' WU, 5x500 @ SR 28,30,32,34,32, 15' CD (HR 88-98%)
Su: Off

I'm liking the workouts because off the variety and they claim it's okay for a beginner.

I'm 52 (5'8", 160lbs) so I calculated my heart rate ranges to be (based on my age):

73-83% : 123-140 bpm
83-90%: 140-152 bpm
88-98%: 148-165 bpm

(Note: someone mentioned that I shouldn't use an age-based max. heart rate. If so, how do I do it?)

Right now I've been focusing on my stroke rate and keeping my heart rate in the specified zone for each day.

The entire program can be found here:
http://breakingmuscle.com/rowing/a-12-w ... ng-numbers

Thoughts?

Jim

[hjs]

One thing, you can,t calculate you hf numbers, just al things in our body hf is an individual thing. You need to do a max hf test to know your real numbers. Those can vary a lot from person to person.

[TomR]

That's a sophisticated and demanding program. It's clearly designed to get you race ready.

As Henry wrote, estimating max HR based on age is a crap shoot, but if it's all you've got, go with it and pay attention to perceived effort, especially on the longer pieces. The intervals look plain tough. Enjoy the misery.

The long rows should leave you tired, but not wrung out. Using 80+% HR for a max on those rows seems high to me.

[lindsayh]

(Note: someone mentioned that I shouldn't use an age-based max. heart rate. If so, how do I do it?)Jim

Hi Jim
The age based MHR formulae have been debunked by many studies and there are a lot of threads here that address that. They are not accurate at all.
As Henry has said the only way of accurately assessing MHR is to do a session that gets your heart to the maximum you can do. This is the most accurate estimate but may not be exact of course.
best to do something like 4minutes/1min rest stepped down with each faster than the previous until you have to stop as can't go on - maybe takes 5 or 6 depending on fitness and how hard you step then down. That is your MHR or close to it.
Your RHR is the observed HR at complete rest say before you get out of bed or similar.
Your HRR (heart rate reserve) is then MHR-RHR and you take % of that HRR and add back RHR to set your training bands.
For example if MHR is 180 and RHR is 60 then HRR = 120 and 80% = 96+60 = 156

That's a sophisticated and demanding program. It's clearly designed to get you race ready.

I agree with Tom - it is a demanding program if beginning but will give really good results if you are able to stick with it without a burnout. If it gets too onerous don't be afraid to back off a little and listen to the body.

[Jmccusker]

Thanks for all of the advice. I suspect that my calculated MHR is close to being accurate. Whenever I get into the 160+ HR range I can really feel my energy getting exhausted quickly and I need to slow down. I seem to be able to maintain a HR of 155 for long rows. Yesterday's workout was a 5K @ 26 s/m. My 500m splits averaged 2:27 and my HR averaged 156 all while maintaining the 26 s/m. My prior weeks Wednesday workout was a 2x3K @ 24 and 26 s/m. On my 2nd 3K @ 26 s/m my 500m split was 2:33 and HR was 162 avg, so I'd call that an improvement week over week.

I know the plan is grueling, but everyday is different which for me makes it more interesting. As I start each workout I often think I'm not going to finish, but I'm finding my way to the end even if I have to back off for short periods in order to keep my HR in the workout range. Only issue so far was seat discomfort (which I resolved with a pad), some initial join soreness (ibuprofen fixed that), and a blister on my hand so I think overall the plan is progressing okay. Today's workout is a more relaxed 4x15' row with each 15' interval's s/m broken up as 18-20-18/5' and a 3' rest. I think the plans use of varying of HR intensity helps avoid burnout but you've got to follow it.

I'm going to try your suggestions to estimate my MHR and see how close it is to the estimate for my age.

Thanks for all the advice!

--Jim

[christopherd]

I'm utilizing this program now.

As it's been a few weeks, was curious what your results were and if you stuck with it.

[Anth_F]

Shane just posted this one up today!! I row most days as i do enjoy it a lot, but this video tells a completely different story.

Obviously Shane is an expert on this kind of thing and i'm not! But i just can't see myself rowing so little per week. Still a very interesting video that you might want to check out.

https://www.youtube.com/watch?v=KdLosuMwFbU

[hjs]

Shane just posted this one up today!! I row most days as i do enjoy it a lot, but this video tells a completely different story.

Obviously Shane is an expert on this kind of thing and i'm not! But i just can't see myself rowing so little per week. Still a very interesting video that you might want to check out.

https://www.youtube.com/watch?v=KdLosuMwFbU

Its not about rowing, its about general training, with rowing as a part of it.

[lindsayh]

Its not about rowing, its about general training, with rowing as a part of it.

Yes I agree - 2 sessions a week is not ideal if that is all you are doing or if you are intent on fast erg times but plenty as part of a general training program.

[markinnb]

Shane just posted this one up today!! I row most days as i do enjoy it a lot, but this video tells a completely different story.

Obviously Shane is an expert on this kind of thing and i'm not! But i just can't see myself rowing so little per week. Still a very interesting video that you might want to check out.

https://www.youtube.com/watch?v=KdLosuMwFbU

I am not trying to be a dick but what does this video ( I won't click through yet ) have to do with the OP question about his specific training routine?
The training program in the first post is a lot of rowing.
From Henry's and Lindsay's posts, this link to Shane ( ? ) video has not much if anything to do with the program in the first post.
so what's going on?
Was there another post in here asking for various training programs to be assessed and then the post was deleted? So many times threads have posts missing or get derailed or run sideways. I"m just as guilty of it as anyone else.

to the OP:

I am very much a pansy when it comes to the short sessions max pulls sort of stuff ( even though the heart rate is supposed to be the limiting factor ). For a beginner, whose technique may be slightly off, the max strokes may lead to some degree of injury. The higher rating is supposed to decrease the force required per stroke. I realize that. The amount of rowing may be a bit much for a beginner- although beginners usually have so much enthusiasm that they simply do it for the enjoyment .

Questions: Is there a week of decompression or decreased activity in the 12 week cycle or is the week of inactivity ( or active rest ) after the 12 week session? and what comes after this 12 week program in terms of rowing/activity ?

the caveat I offer is that you must make sure that your technique is spot on. so its legs first and foremost then torso then arms. *

* as you get better and more advanced, the rower often decides to hack the system a bit and bring arms in to get the thing spinning - this " cheating" fwoabw- is for advanced athletes whose muscles can handle that stress.

[Anth_F]

Shane just posted this one up today!! I row most days as i do enjoy it a lot, but this video tells a completely different story.

Obviously Shane is an expert on this kind of thing and i'm not! But i just can't see myself rowing so little per week. Still a very interesting video that you might want to check out.

https://www.youtube.com/watch?v=KdLosuMwFbU

I am not trying to be a dick but what does this video ( I won't click through yet ) have to do with the OP question about his specific training routine?
The training program in the first post is a lot of rowing.
From Henry's and Lindsay's posts, this link to Shane ( ? ) video has not much if anything to do with the program in the first post.
so what's going on?
Was there another post in here asking for various training programs to be assessed and then the post was deleted? So many times threads have posts missing or get derailed or run sideways. I"m just as guilty of it as anyone else.

Relax mate... it's only a video link about some training

[markinnb]

Shane just posted this one up today!! I row most days as i do enjoy it a lot, but this video tells a completely different story.

Obviously Shane is an expert on this kind of thing and i'm not! But i just can't see myself rowing so little per week. Still a very interesting video that you might want to check out.

https://www.youtube.com/watch?v=KdLosuMwFbU

I am not trying to be a dick but what does this video ( I won't click through yet ) have to do with the OP question about his specific training routine?
The training program in the first post is a lot of rowing.
From Henry's and Lindsay's posts, this link to Shane ( ? ) video has not much if anything to do with the program in the first post.
so what's going on?
Was there another post in here asking for various training programs to be assessed and then the post was deleted? So many times threads have posts missing or get derailed or run sideways. I"m just as guilty of it as anyone else.

Relax mate... it's only a video link about some training

oh.. I see. You derail a thread about a specific training routine by introducing your particular training routine. ..offer no advice on the original routine , turn the thread about shane routine and kind of steer the thread to being about yourself...and then tell people to relax when someone questions what you are doing.. nicely done amigo.

I see what must be done. thank you for making things easy.

[Anth_F]

oh.. I see. You derail a thread about a specific training routine by introducing your particular training routine. ..offer no advice on the original routine , turn the thread about shane routine and kind of steer the thread to being about yourself...and then tell people to relax when someone questions what you are doing.. nicely done amigo.

I see what must be done. thank you for making things easy.

Introducing my particular training routine? eh And i would hardly call it steering the thread to being all about myself. Overreact much? In case you hadn't noticed, this thread had not received any positive on topic input by anyone in months. At least i posted something training specific... This is a thread about training right? This is the training section of the forum right? Sorry for being a newbie to this forum. I never realised so many feathers got ruffled so easily on here.