how much of your rowing is UT1 and UT2?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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gregsmith01748
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Re: how much of your rowing is UT1 and UT2?

Post by gregsmith01748 » December 13th, 2014, 7:20 pm

Optimal is a difficult word. I think for long term improvement, your best bet is a mix of about one half UT2/UT1 sessions and one half more intense sessions, like intervals. Keeps boredom at bay too.
Greg
Age: 55 H: 182cm W: 90Kg
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jamesg
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Re: how much of your rowing is UT1 and UT2?

Post by jamesg » December 14th, 2014, 2:43 am

As greg says. Typical UT1/2 is 30-60 minutes, while typical intervals are 3x3' TR. See the Interactives.

For general purpose long term fitness, developing technique and keeping our pipework clear, 3 "slow" and 2 "fast" per week, will do the trick.

The time ratio then is somewhere between 5 and 10 to 1: 3x60 = 180 minutes; 2x9=18. Warm-up at UT2 level is on top of this.
08-1940, 183cm, 84kg. Last seen MHR 158 in 2k = 220 - 77% of age.
2021-2: stroke 6 W-min. ½k 1:55.5; 1k 4:09.2; 2k 8:42.2; 5k 23:15; 30' 6247; 10k 49:36.

HowardF
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Re: how much of your rowing is UT1 and UT2?

Post by HowardF » April 17th, 2021, 2:15 am

This is an interesting topic.

When it comes to UT2 vs UT1 it seems that we have to campers.
1. STAY in your UT2 during the exercise.
2. You can drift into your UT1 while doing UT2.
Ref. links:
https://www.youtube.com/watch?v=zokds0OUzzE
https://www.youtube.com/watch?v=PV0Ltp16grc

As for myself, I am in camp 2. Reason for this is that I look at my Garmin Fenix and my estimated recovery time. As long this is less than 24 hours, I will be ready for the next training session the day after anyhow.
51 years, 183 cm, 100 kg, Norway

Dangerscouse
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Re: how much of your rowing is UT1 and UT2?

Post by Dangerscouse » April 17th, 2021, 5:10 am

HowardF wrote:
April 17th, 2021, 2:15 am
This is an interesting topic.

When it comes to UT2 vs UT1 it seems that we have to campers.
1. STAY in your UT2 during the exercise.
2. You can drift into your UT1 while doing UT2.
Ref. links:
https://www.youtube.com/watch?v=zokds0OUzzE
https://www.youtube.com/watch?v=PV0Ltp16grc

As for myself, I am in camp 2. Reason for this is that I look at my Garmin Fenix and my estimated recovery time. As long this is less than 24 hours, I will be ready for the next training session the day after anyhow.
I'm camp one, but I do like a bit of occasional grey zone training too.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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ampire
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Re: how much of your rowing is UT1 and UT2?

Post by ampire » April 17th, 2021, 7:09 pm

I mostly do what I believe is somewhere around UT1 and AT. I gained a lot from doing intervals but it aggravated some spinal neurological issues for me, and when I did a lot of UT2 only I found I detrained, so I do mostly "grey zone". Last couple weeks I've been doing a lot of workouts like 4x2000M/1'r@2:00/R22,10x500m/1'r 2:00/R20, 4x2500M/1'r@2:08/R22, and 10KM@2:10 R20. Been doing it all at ~95 drag factor and slides which feels good on my back. Today was 4x2500M/1'r, 2:08/R22 and average heart rate was 163BPM.
M35|5'8"/173CM|148lb/67KG|LWT|MHR 192|RHR 42|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat+NSI Minicell Foam

KeithT
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Re: how much of your rowing is UT1 and UT2?

Post by KeithT » April 19th, 2021, 8:45 am

Lot's of talk about CF and rowing which I always like to see as I was (sort of still am) a competitive CF athlete as well as a competitive rower - but much more accomplished now as a rower(ERGer). I find I easily beat all athletes at my CF gym on the ERG - especially the longer the row as some can power thru a 500M well. In general, I can also row as well or better than most the top CF athletes who are 20-30 year younger than me - even Rich Froning that you mention. The big difference is they can do this stuff in the middle of a workout where I will be destroyed after. They did a marathon row a few year back in the CrossFit games and it was the last of several workouts they did that day. This year in the CF Quarter Finals they had a 120 wallballs followed by 120 calorie row. I rowed as fast or faster than most of them but it's because I was fairly conservative on the WallBalls where they did them all unbroken a couple minutes faster than me - it was almost like a warm-up to them and then they are ready to go for another workout :o
53 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

HowardF
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Re: how much of your rowing is UT1 and UT2?

Post by HowardF » May 2nd, 2021, 6:46 am

This one is interesting:
https://www.sportsperformancebulletin.c ... -athletes/

Do not state the UT2 vs. UT1 portion, but compare to the other zones.
51 years, 183 cm, 100 kg, Norway

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ampire
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Re: how much of your rowing is UT1 and UT2?

Post by ampire » May 2nd, 2021, 8:20 am

HowardF wrote:
May 2nd, 2021, 6:46 am
This one is interesting:
https://www.sportsperformancebulletin.c ... -athletes/

Do not state the UT2 vs. UT1 portion, but compare to the other zones.
Doing Maffetone/LSD high volume low intensity stuff didn't work for me personally. But I also didn't reach elite volume either. My biggest weeks were around 100KM/week. Elite athletes might do double that in training volume, though with a lot of it on a bike. I probably also didn't do enough HIIT for what I was doing to be polarized.

I'd speculate that as a shorter lighter guy, I can't rely as some do on building sheer aerobic capacity coupled with a naturally long stroke. Instead, at my height of 5'8" and my bodyweight normally sitting between 145 and 150lb, building drive force and speed on the erg is important, and I think LSD made my strokes weak when I tried it a year ago.
M35|5'8"/173CM|148lb/67KG|LWT|MHR 192|RHR 42|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat+NSI Minicell Foam

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