How to determine the appropriate HIIT ?

[jackarabit]

Questions for EllenB:
Is the training black hole of least benefit for greatest cumulative wear and tear
best described as coincident with traditional AT band power or does it also apply to upper UT1 efforts? Is blood chemistry superior to zone training In determination of this boundary?

[sjors]

Here's a world view highly influenced by Steve Seiler:
o Rowers aiming for general fitness and competitions of 2k and more benefit from a mix of about 80-85% pure endurance work and the rest high intensity work. Pure endurance work is at a steady level of effort during which you can speak in complete sentences. Often this is one breath per stroke at 18-20 rate OTW or on an erg. For science nerds, this is below ventilatory threshold 1.
o The overall system of UT2, UT1, AT, TR1, TR2 (in use by British and US Rowing) is based on science from the 1970s and 1980s, but roughly corresponds with Seiler zones 1-5 which is based on research from 1990s to present. Training based on UT2 to TR2 often has athletes spending too much time in AT zone which give limited bang for the work and recovery buck. Seiler's big insight was going very long and easy on easy days and very hard on hard days (polarizing), avoiding a central tendency towards AT.
o HIIT can often refer to Tabata intervals at super high intensities and 1:1 work interval to rest interval.
o Recent research says that accumulating minutes in Seiler's zone 4 (around 88% to 92% of HR max) works better than Tabata intervals to build aerobic fitness as measured by VO2 max and has reduced chance of injuries. Intervals like 6 x 1000/ 2:00, 5 x 1500/ 3:00, 4 x 2k/ 3:00, 2 or 3 x 2500/ 3:00 work very well to accumulate minutes in zone 4. Elite rowers would doing the same pieces, but more of them to accumulate more minutes in zone, like 10 x 1000/ 2:00, 8 x 1500/ 3:00. Do these weekly and you will fully earn lower 2k times.
o Old Wolverine assumptions about pacing still hold well. The pace that corresponds to max effort across zone 4 intervals is often right about L2 (recent 2k 500m pace + 8 sec per 500m). In fact, these intervals, done weekly can help calibrate L1 targets for upcoming 2k tests.
o Accumulating time in zone 5 (93% to 100% of HR max) gives fantastic fitness advantages but every second is difficult. Workouts like 2 x 4000/ 3:00 of 17/5 at L1 accumulates lots of seconds at zone 5. The 17/ 5 that I'm most familiar with is 4000m consisting 5 strokes to build to L1 pace, 12 strokes at L1, 5 strokes paddle, repeat the cycle of 5 build/ 12 L1/ 5 paddle to finish the 4000, 3:00 rest interval then repeat for 4000 more,
o Of course, intervals like 4 x 2k/ 3:00 at L2 and 2 x 4000 m of 17/5 rack up meters at high intensity by maxing out aerobic systems and triggering a semi-sustainable level of anaerobic metabolism. As a consequence, they challenge all the metabolic systems that let us go fast in 2ks Overall, these intervals may not be as frantic as Tabata intervals, but they sure do lower 2k test times.

About the first bullet: work at strokerate 18-20 where you can speak in complete sentences. The last couple of years I'm practicing this, but it seems that a lot of rowers use this steady state also to develop more power(me to).
Will that not interfere with the idea behind polarized training?
In running en cycling I guess the low intensity training is not ment to develop power.

[uk gearmuncher]

Roughly linked to this, some of would find this article interesting: https://hiitscience.com/hiit-your-physi ... int-kayak/

The book itself on this sight is hard going but very interesting. If it’s right, some thinking of interval training on this site is potentially outdated.

[hjs]

Roughly linked to this, some of would find this article interesting: https://hiitscience.com/hiit-your-physi ... int-kayak/

The book itself on this sight is hard going but very interesting. If it’s right, some thinking of interval training on this site is potentially outdated.

There is a problem with very short rest intervals. Will give lots of starts which is very tough on the back. A thing to consider.

[max_ratcliffe]

Roughly linked to this, some of would find this article interesting: https://hiitscience.com/hiit-your-physi ... int-kayak/

The book itself on this sight is hard going but very interesting. If it’s right, some thinking of interval training on this site is potentially outdated.

It's interesting (had never really thought about peripheral deoxygenation) but was intended more for upper-body dominant sports rather than rowing where the really big muscles do the majority of the work.

[pm5user]

Hi,

I'm not a professional athlete, but I'm looking for a training method to improve my general fitness the most efficient way. My goal ist a 2k of <7:30 (currently 8:01).

I have also found this presentation "Developing the Endurance Rower" to be a good explanation of the relationship between intensity and training effect:
http://www.worldrowing.com/mm/Document/ ... eutral.pdf

I understood from http://www.worldrowing.com/mm/Document/ ... eutral.pdf and Steve Seilers publications that polarized training is the most efficient training method.

Currently I roughly follow Petes Plan training plan (https://thepeteplan.wordpress.com/the-pete-plan/), which is roughly based on the wolverine plan. Are these plans using the polarized method or can they be optimized with respect to polarized training?

A typical week of my training (3-4 days/week) looks like:

- 8 x 500m / 3min30 rest (Target pace 3seconds faster than 2k pb pace)

- Steady distance (~8 to 15k) (Target pace 10seconds slower than 5k pb pace)

- 5 x 1500m / 5min rest (Target pace 5k pb pace)

- optional: Steady distance (~8 to 15k) (Target pace 10seconds slower than 5k pb pace)

[hjs]

Hi,

I'm not a professional athlete, but I'm looking for a training method to improve my general fitness the most efficient way. My goal ist a 2k of <7:30 (currently 8:01).

I have also found this presentation "Developing the Endurance Rower" to be a good explanation of the relationship between intensity and training effect:
http://www.worldrowing.com/mm/Document/ ... eutral.pdf

I understood from http://www.worldrowing.com/mm/Document/ ... eutral.pdf and Steve Seilers publications that polarized training is the most efficient training method.

Currently I roughly follow Petes Plan training plan (https://thepeteplan.wordpress.com/the-pete-plan/), which is roughly based on the wolverine plan. Are these plans using the polarized method or can they be optimized with respect to polarized training?

A typical week of my training (3-4 days/week) looks like:

- 8 x 500m / 3min30 rest (Target pace 3seconds faster than 2k pb pace)

- Steady distance (~8 to 15k) (Target pace 10seconds slower than 5k pb pace)

- 5 x 1500m / 5min rest (Target pace 5k pb pace)

- optional: Steady distance (~8 to 15k) (Target pace 10seconds slower than 5k pb pace)

These plans absolute do not follow the polarised method. Wolverine is always tough. Pete plan the steady state could be easy. Wolverine has no steady state, but instead L4, which for most, even when done correctly accourding the rules beyond steady state.

[pm5user]

ok, thanks.

Then how should I modify my training (3-4 days/week) to achieve a polarized training? One high intensity speed interval workout per week and the rest steady state workouts with the intensity steered based on heart rate? e.g.

- speed intervals like 8 x 500m / 3min30 rest (>85% max heart rate)

- Steady distance (~8 to 15k) (50-70% max heart rate)

- Steady distance (~8 to 15k) (50-70% max heart rate)

- optional: Steady distance (~8 to 15k) (50-70% max heart rate)

[hjs]

ok, thanks.

Then how should I modify my training (3-4 days/week) to achieve a polarized training? One high intensity speed interval workout per week and the rest steady state workouts with the intensity steered based on heart rate? e.g.

- speed intervals like 8 x 500m / 3min30 rest (>85% max heart rate)

- Steady distance (~8 to 15k) (50-70% max heart rate)

- Steady distance (~8 to 15k) (50-70% max heart rate)

- optional: Steady distance (~8 to 15k) (50-70% max heart rate)

If you follow the 80/20 rule, only 1/5 sessions should be hard. Maybe try 1 hard session a week and see how that works for you. And over time try to make the longer sessions, slowly, longer.

And, there are plenty of ways, certainly as a relative beginner to improve. So don,t worry to much about what you are doing. If it works and you like doing it, its ok.

50/70% hf sounds very broad to me, be a bit more detailed here. 50% is very easy, would go for closer to 70%, which is still doable.

[pm5user]

ok, thanks!

[Dangerscouse]

ok, thanks.

Then how should I modify my training (3-4 days/week) to achieve a polarized training? One high intensity speed interval workout per week and the rest steady state workouts with the intensity steered based on heart rate? e.g.

- speed intervals like 8 x 500m / 3min30 rest (>85% max heart rate)

- Steady distance (~8 to 15k) (50-70% max heart rate)

- Steady distance (~8 to 15k) (50-70% max heart rate)

- optional: Steady distance (~8 to 15k) (50-70% max heart rate)

I agree with all of Henry's comments and 50% is too easy in my experience 65-70% is still relatively easy but will give you a training stimulus too.

[pm5user]

ok, but is it still polarized, if I have >65% of max heart rate for every workout?

[max_ratcliffe]

ok, but is it still polarized, if I have >65% of max heart rate for every workout?

The usual route (unless you do blood lactates) is to use Heart Rate Reserve (HRR). Take your maximum heart rate and subtract your resting heart rate. This is your HRR. Then add 55%-70% of the HRR back onto the resting value.

Eg. RHR=60, MHR=180. HRR=180-60=120. UT2 starts at =55%*120+60=126bpm and goes to 144bpm

If you stay in this band for your slower sessions, then yes, definitely polarised,

[hjs]

ok, but is it still polarized, if I have >65% of max heart rate for every workout?

Yes, but if so you are doing one of the plans, those are not ment to restrict your hf. Doing an interval session with such readings would be pointless.

[uk gearmuncher]

Roughly linked to this, some of would find this article interesting: https://hiitscience.com/hiit-your-physi ... int-kayak/

The book itself on this sight is hard going but very interesting. If it’s right, some thinking of interval training on this site is potentially outdated.

There is a problem with very short rest intervals. Will give lots of starts which is very tough on the back. A thing to consider.

Whilst I don't disagree, a rolling start prior to the short interval start may well be best here to help alleviate the torque spikes. The efficacy of the format of these sessions shouldn't be discounted.