80/20 What?

[Ernits]

The original 80/20 was counting the days, not hours trained. Out of 10 days, 2 of the days were interval days.

If you count time in zones, the distribution is closer to 90/10 or so.

[Mortie31]

Following Seiler, Couzens, Joe Friel, Muffatone, etc and a lot of other endurance coaches, in other sports,(sadly with very little on rowing) the 80/20 ratio, however you split it sessions or time, the key constant denominator is to do your easy sessions, really easy and your hard really hard.. which means HR 65% or lower for easy and 90% ish for hard, with as little as possible in the middle as any additional gains come at the expense of too much fatigue. Don’t guess your max HR either, measure it. One difference I’ve seen with rowing is that not as many people put the higher volumes into training as elite runners and cyclists do ie 20hours plus a week year in year out. So as in an earlier post, how do we polarise for say the 10hours that we can train a week ? and do we need to still do so? I personally think we do, as most of us work, have families etc which all affect rest/ recovery.

[Tsnor]

Following Seiler, Couzens, Joe Friel, Muffatone, etc ..how do we polarize for say the 10hours that we can train a week ?

This cyclist follows a pure polarized approach. (He is an elite endurance cyclist). Look at his 10 hour per week workout. It maps directly into erging. https://www.youtube.com/watch?v=-Wk0f-Bsw3E Skip the first 1:10 (or sit through it, it's content free. The rest is content dense).

Aside: some elite rowers, like this one, use cycling for some of their long/slow time to save stress on their backs. https://www.youtube.com/watch?v=bGuTgIfDU_k&t=582s so a hybrid approach works. You get the mitochondria and energy efficiency from long slow plus the intense rowing sessions impact on vo2 max and muscle specialization.

[Mortie31]

Following Seiler, Couzens, Joe Friel, Muffatone, etc ..how do we polarize for say the 10hours that we can train a week ?

This cyclist follows a pure polarized approach. (He is an elite endurance cyclist). Look at his 10 hour per week workout. It maps directly into erging. https://www.youtube.com/watch?v=-Wk0f-Bsw3E Skip the first 1:10 (or sit through it, it's content free. The rest is content dense).

Aside: some elite rowers, like this one, use cycling for some of their long/slow time to save stress on their backs. https://www.youtube.com/watch?v=bGuTgIfDU_k&t=582s so a hybrid approach works. You get the mitochondria and energy efficiency from long slow plus the intense rowing sessions impact on vo2 max and muscle specialization.

Thankyou, I’d not come across Dylan Johnson before and his training plan seems solid. I’ll have a better look through his channel later, good to see him referencing Seiler. I bought a bikeerg a couple of months ago and have been adding it into my base training since then, it’s far easier and more civilised to spend 3hrs at Z2 on a bike than an erg, changing channels on the TV, drinking, which for me means I’m far more likely to endure the boredom..