Heart Rate for UT2

[jackarabit]

Many of us are, or were initially, embarassed to admit that we do "training" meters at 45-60% of 2kPR Watts. Macho attitudes cause reach to exceed grasp pace-wise and the complaints begin about slowed recovery.

[Edward4492]

For my current 100k per week for (10) weeks experiment I've been totally disciplined to staying with -in my HR 70% max of 125. I'm putting more faith into perceived exertion and recovery than the numbers. For my age (59) 125 sounds about right. These are not hard rows, but at 15k to 20k six days a week it can become a bit tedious. So far I'm nine work outs in at this level and I've gradually crept the pace down from 2:15 to 2:13. Zero day to day recovery issues. The only way (for me) to find out what works is to just do it and stay on course. Noticing the muscle soreness and cramps have already gone away. I've also had to get away from the very low rate work (under 19 spm) as my HR starts to climb. I prefer to hold a reasonable pace and wattage rather than having to back way off to accomodate the low rate. I generally seem to self-select at 21 - 23 spm.

[Andrew Shuck]

Hi all, I'm hoping for some guidance on my UT2 work.
My last 2k test was 6:20.2 Ave/watts 408 AveHR 188..At the end end it was 204bpm.
I've just completed 4x 1 hour rows.
!,Ave/watts 186, 20spm, Df 134, HR 133 ave/500 2:03.44
2," watts 175 19spm Df 133 HR 134 /500 2:05.9
3, 177 19spm Df 158 HR 134 /500 2:05.4
4, 175 19spm Df 156 HR 142 /500 2:06.0

Would you consider this to be UT2?
Many thanks and apologies if this is answered elsewhere.

[harrythehamster]

Hi all, I'm hoping for some guidance on my UT2 work.
My last 2k test was 6:20.2 Ave/watts 408 AveHR 188..At the end end it was 204bpm.
I've just completed 4x 1 hour rows.
!,Ave/watts 186, 20spm, Df 134, HR 133 ave/500 2:03.44
2," watts 175 19spm Df 133 HR 134 /500 2:05.9
3, 177 19spm Df 158 HR 134 /500 2:05.4
4, 175 19spm Df 156 HR 142 /500 2:06.0

Would you consider this to be UT2?
Many thanks and apologies if this is answered elsewhere.

For you that would be UT3 (or UT4 if there is such a thing). More like active recovery than real UT2. UT2 work should be done (just) below Aerobic Threshold (AerT). Rule of thumb is that AerT is usually about 30-50 bpm below HRmax. If your 204bpm was genuine reading (and not some kind of erratic spike in HR readings), then you could do UT2 sessions capped at HR ~155bpm (HRavg for 60' session would propably be 5-10 bpm lower, about 145-150bpm) and I guess pace in your case would be somewhere b/w 1:55-1:59/500.

[Dangerscouse]

I agree with Harry. I find 1:58 is my Goldilocks zone for longer rows, and you're fitter than me.

At a guess I'd say you should be aiming at 1:55 pace as 2:06 is too slow for you in pure training zones but if it feels good, there's no real problem with going at this pace

[Remo]

Hi all, I'm hoping for some guidance on my UT2 work.
My last 2k test was 6:20.2 Ave/watts 408 AveHR 188..At the end end it was 204bpm.
I've just completed 4x 1 hour rows.
!,Ave/watts 186, 20spm, Df 134, HR 133 ave/500 2:03.44
2," watts 175 19spm Df 133 HR 134 /500 2:05.9
3, 177 19spm Df 158 HR 134 /500 2:05.4
4, 175 19spm Df 156 HR 142 /500 2:06.0

Would you consider this to be UT2?
Many thanks and apologies if this is answered elsewhere.

I agree with both Harry and Stu ... but I would like to add that the 2k final HR is typically close to your max HR and your average wattage for the 2k is pretty close to your maximum aerobic power (maximum power you can generate based solely on the air you are breathing in).

Your Anaerobic Threshold on average is approximately 85% of your Max HR, or alternatively 70% of your 2k wattage. (These numbers are approximations. You can always find a lab who will figure them out for you). This would place your Anaerobic Threshold at ~ 173 bpm or 285watts

Your Aerobic Threshold, which is the top of UT1 is approximately 80% of you Max HR, or alternatively 60% of your 2k Wattage, ~ 163bpm, or 245W

The top of UT2 is generally considered to be 70% of your MaxHR, or alternatively 50% of your 2k wattage ~ 142bpm, or 204W

Yep, it looks like you are in UT2. But everyone is different.

[hjs]

Hi all, I'm hoping for some guidance on my UT2 work.
My last 2k test was 6:20.2 Ave/watts 408 AveHR 188..At the end end it was 204bpm.
I've just completed 4x 1 hour rows.
!,Ave/watts 186, 20spm, Df 134, HR 133 ave/500 2:03.44
2," watts 175 19spm Df 133 HR 134 /500 2:05.9
3, 177 19spm Df 158 HR 134 /500 2:05.4
4, 175 19spm Df 156 HR 142 /500 2:06.0

Would you consider this to be UT2?
Many thanks and apologies if this is answered elsewhere.

You need lactic acid testing for this, but likely this is to slow for. Also do not like your dragfactor, this slow at such a drag will teach you a very lazy stroke.
If you go this way, you should monitor your hf over time, maybe capped at 70% of your hf reserve. Max minus min plus rest.
Say? 200 minus 40 = would be 160
160 x 0.7 102
102 plus 40, so 142 would be your cap. Not as average but as max.

Make more volume and keep doing some strenght and speed. Your speed should get faster over time.

[Andrew Shuck]

@, Harry,Dangerscouse,Remo, Hjs,
many many thanks for taking the time to reply to my post..Sorry for the delay in acknowledging them. I'm currently working 14-15 hours a day delivering parcels, so not much time or energy for training. Hence Ut2.
@ Hjs you recommended i build my aerobic base,and to change my mind set etc on a previous post (Pete Plan) that's why I'm trying to get some Ut2 work in. Pete plan was just to demanding for me, especially at my busiest time of the year, I hope to pick up the Plan 2nd week of January, when work eases.
As for fat burning is Ut2 the way to go, or slower as my previous 4 x 1 hour rows Ave/ 2:05's ?
Much appreciated.

[hjs]

@, Harry,Dangerscouse,Remo, Hjs,
many many thanks for taking the time to reply to my post..Sorry for the delay in acknowledging them. I'm currently working 14-15 hours a day delivering parcels, so not much time or energy for training. Hence Ut2.
@ Hjs you recommended i build my aerobic base,and to change my mind set etc on a previous post (Pete Plan) that's why I'm trying to get some Ut2 work in. Pete plan was just to demanding for me, especially at my busiest time of the year, I hope to pick up the Plan 2nd week of January, when work eases.
As for fat burning is Ut2 the way to go, or slower as my previous 4 x 1 hour rows Ave/ 2:05's ?
Much appreciated.

Get it, 15 hours is a lot.

For fat burning, volume is most important, but you know... Its more eating, even a full hour does not burn that much.