Calorie Burn without heart rate increase?

[rr0ss0rr]

Thanks .. I thought the 23 represented the BMI. Going to give this a shot. Thanks again

[rr0ss0rr]

So I did my 1st workout based on this thread. My Max HR based on the article should be 125. I was in the range of 124-127 at a 2:40/500m pace. Rowed for 1 hour for a total of 11300 meters with an average of 85 watts. It felt really good, weird in the beginning to be rowing at the slow pace. So, it seems that wattage is used only as a benchmark and the goal it strictly the HR. Going to follow this and will update.

Thanks

[Allan Olesen]

So I did my 1st workout based on this thread. My Max HR based on the article should be 125. I was in the range of 124-127 at a 2:40/500m pace. Rowed for 1 hour for a total of 11300 meters with an average of 85 watts. It felt really good, weird in the beginning to be rowing at the slow pace. So, it seems that wattage is used only as a benchmark and the goal it strictly the HR. Going to follow this and will update.

Thanks

Nice to hear.

A disclaimer which I forgot in my earlier posts:
I know nothing about rowing. The scheme I have adapted is mostly used by runners, and I don't even know much about running. But it has helped me so far, and I will stick to it as long as I see aerobic progress.

I have started messing a bit with the Wolverine Plan which is rowing specific. It seems that I can do the L3 and L4 stuff from this plan without deviating too much from my 120-130 BPM target.

One thing that I have adapted from the Wolverine Plan which may also benefit you:
When you reduce your intensity, try to keep up your energy per stroke to the same level as before. You do this by pulling harder at a lower stroke rate (do NOT increase the drag factor of your C2 to get more resistance). A rough metric is that your Watts divided by your stroke rate should stay rather constant.

So if your high intensity is for example 160 Watt at 32 strokes per minute, your stroke energy is 160/32 = 5 WattMinutes/Stroke.

If you then want to train at 100 Watt, reduce your stroke rate to 20, so your stroke energy is unchanged: 100/20 = 5 WattMinutes/Stroke.

This will also feel really weird, but apparently it is rather effective training.

(Yes, WattMinutes is a weird energy unit, but it is technically valid. 1 WattMinute = 60 WattSeconds = 60 Joule.)

[rr0ss0rr]

Allan .. Thanks for your thoughts .. It was nice to row for 60 minutes and felt that I had a great workout while not feeling exhausted at the end. Plan on continuing this .. and will see what happens to my weight as it has plateaued for the last 3 weeks