Question regarding interative training programme

[jvkirsch]

Hi there everyone -

First off, some data:
30 year old male, 100 kg @ 5'10". Deadlift 220 kg, squat 192 kg, bench 135 kg. Max heart rate: 187. Resting heart rate: 52
2k row PB (at beginning of October): 7:07

After doing exclusively strength training for a few years, I started doing conditioning again back in September. I primarily focused on doing interval training for the first month, doing 4x5 minute intervals with 2 minutes rest, 3 times a week, on an airdyne bike. Toward the end of September and beginning of October, I integrated some rowing intervals, and had my first 2k row test, with the result mentioned above. My rowing technique is relatively decent, considering I did crew for a couple months back in high school and it didn't take too long to review proper cues.

My question is this: I'm currently doing the 8-week fast track programme on the indoor sports website, using the training paces calculated from the main programming, and wondering - should I be focusing on maintaining my heart rate in the specified training zone, or maintaining the pace through all pieces, even if heart rate drifts above the training zone?

For example, during week 2, I performed 5x5'AT at the fastest split specific for AT training (~1:55) with 3 minutes rest between pieces. My heart rate was within AT range (160-167) for the first two pieces, but my heart drifted up gradually, and by the last piece, it was 180 at the end.

Also, should I expect linear improvements from this style of programming (as with Pete Plan), or does it function more by overcompensation near the end?

Thank you all for your collective insights.

[hjs]

Improvements are never liniar, they will drop off.

Won,t comment on your training, a guy like you does not need At training right now, you weakness is aerobic fitness, and this will make your 2k faster. Doing longer, at least 20 min sessions, low rate session will do you good. Your strenghtbase is good, doing at work is really not needed. Think you get easily a good chunch below 7 min if you get fitter. Toprowers do 80/90% of the work long and easy. Not because its so much fun.......

[lindsayh]

Yes it looks like it is all about the aerobic stuff at the moment and that will give you the biggest bang for your training buck especially if looking at 2km
By all means monitor your HR but keep it under 80% for longer sessions and with slow SR. AT stuff 1-2x a week

[jvkirsch]

Thanks guys -

I pulled that previous 2k at the beginning of October, and just pulled a 6:57 2k personal best yesterday; even though I only started the steady state recently following your advice, I immediately felt the difference in recovery between speed sessions by doing more steady state, and my ability to finish strong felt less gated by muscular fatigue. I will never again make the mistake of undervaluing steady state