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Workout Intensity, 30 Day Series, a program of workouts
Posted: March 7th, 2024, 12:35 pm
by SumBigGuyRowing
I have access to a lot of great guided workouts online. But if I want to look forward, and decide what intensity should my workouts be over the next 30 days, what is recommended? I know I shouldn't go max effort 30 days in a row. Should I do one easy, one mid (level 2?), and one max effort?
I found the Pete Plan speadsheet . It's a little confusing.
https://docs.google.com/spreadsheets/d/ ... =872859196
Should I mix up length of time rowing? Or mix up the kilometers rowed.
I'm looking at workout intensity, for me, usually set using 2K+(0, 10, 15, or 20). I guess I could simply look at heart rate instead, or HR percent of max.
I also found IndoorRowingInfo
https://indoorrowinginfo.com/training-plans/
Re: Workout Intensity, 30 Day Series, a program of workouts
Posted: March 7th, 2024, 1:01 pm
by hikeplusrow
SumBigGuyRowing wrote: ↑March 7th, 2024, 12:35 pm
I have access to a lot of great guided workouts online. But if I want to look forward, and decide what intensity should my workouts be over the next 30 days, what is recommended? I know I shouldn't go max effort 30 days in a row. Should I do one easy, one mid (level 2?), and one max effort?
I found the Pete Plan speadsheet . It's a little confusing.
https://docs.google.com/spreadsheets/d/ ... =872859196
Should I mix up length of time rowing? Or mix up the kilometers rowed.
I'm looking at workout intensity, for me, usually set using 2K+(0, 10, 15, or 20). I guess I could simply look at heart rate instead, or HR percent of max.
I also found IndoorRowingInfo
https://indoorrowinginfo.com/training-plans/
I remember years ago when I first used an erg (late 90s/2000 ish), C2 produced a leaflet which I picked up at my gym. If I remember correctly, it suggested an intensity breakdown of 50% UT2, 25% UT1 and 25% AT and above. I think this still has validity, but many prefer a more polarised approach which minimises 'mid-range' intensity.
Re: Workout Intensity, 30 Day Series, a program of workouts
Posted: March 7th, 2024, 2:47 pm
by Dangerscouse
SumBigGuyRowing wrote: ↑March 7th, 2024, 12:35 pm
Should I mix up length of time rowing? Or mix up the kilometers rowed.
I'm looking at workout intensity, for me, usually set using 2K+(0, 10, 15, or 20). I guess I could simply look at heart rate instead, or HR percent of max.
Time or distance doesn't really matter, as that's personal preference. As long as it's quite long, it's good.
Either 2k + xx or HR based sessions are good, and will probably be equally useful, but don't be afraid to do 2k - 1/3 or +25/30 if you feel like you need it.
Re: Workout Intensity, 30 Day Series, a program of workouts
Posted: March 8th, 2024, 8:42 pm
by contdrift86
For me I’ll have 4 easy sessions a week and 3 more difficult ones, but the more difficult ones also have a lot of easy metres in them for warm ups and cool downs. The split of low to high intensity based on minutes is around 78-22 usually with some weeks higher on the higher side and then some weeks lower.
It’s all about getting the right balance for you and as long as you’re recovering well enough between each session to perform the next session at the pace/watts/distance you want to then it’s all good.