Heart Rate Zone based workouts (BPM, Pulse)

[Tsnor]

I used the Tanaka Max HR Formula. I calculated my Heart Rate Zones, and the lower and upper boundaries in BPM: Very Light, Light, Moderate, and Hard

You can't trust a formula driven max heart rate. They are perfect for population average HR. But the individual variance is high enough that YOUR PERSONAL max heartrate may be far from the population average.

Heart rate training is excellent, but not if your zones are wrong because your max heart rate is wrong.

Keep track of your own observed max heart rate. Use a heart rate monitor that works while rowing (belts good, watches vary a lot, google to see how accurate your watch is while rowing if you use a watch). Follow one of these videos that tell you the type of workout to do to see your max HR. (long warmup, 4+ mins of work, max effort for last 2-3 minutes at least.) https://www.youtube.com/watch?v=lmB5cTOWCbs Max HR it does *not* change as your condition improves - instead the work you can do at a given heart rate increases, so you can determine max HR once and only change it every few years as age takes a beat or two off your max.

[SumBigGuyRowing]

I went for the 'Original Plan' preparation phase 6 day version(3 week cycle) and looped it round a few times resetting my reference paces with a new 2K at the end of every 3 weeks.

Okay, on page 73 I see "The Original 2,000m Training Programme: 6 Sessions per Week"
Were you cycling Light Week, Medium Week, Hard Week?
What do you recommend regarding the Preparation, Pre-Competition, and Competition. Should I just start at Preparation, and not worry about the other two?

It will feel like you are heaving like Charles Heston in Ben Hur at first because of the low stroke rates but you get used to it.

Do you mean these will be slow SPM but maximum effort on each stroke. The last time I tried that kind of workout it left my shoulder sore.

Just need to do a 2K first though to set reference paces.

Okay, do you have advice on how to do that?
I found Dark Horse Rowing: "Beat 8 Minutes for a 2K Row! Follow along training".
https://www.youtube.com/watch?v=62o14i-lrBs
That may be helpful.

I'm missing the whole point of the "2,000m Training Programme" and it's connection to my 2K test time.
How do I use the results of my 2,000m test?
When the training program says "2 x 20’ UT1 20spm" am I trying to maintain the same Watts during that training as what I did during my 2,000m test?

[dabatey]

I did a 2K and used it to select my reference paces from the interactive plan (next plan after the original). [Kinda mixed the plans up a touch I suppose]

I just looped the preparation phase a few times so yes light/medium/heavy. Sticking to any sort of plan when just beginning will work though so it's up to you. The interactive plan might be even better for you as everything is absolutely laid out there a wee bit more than the original and the stroke rate is a bit more flexible.

Yes, the power power per stroke seems reasonably hefty on this plan (compared to just pootling up and down). I did dial it down a little at first by altering my stroke rates a touch but once used to it things were fine. Make sure to power off with the legs and not rely on the upper body.

The main thing is go with the ref paces at first from your 2K and don't worry if your heart rate is lower than3 the zones. (If your 2K is fast your refs will be fast, if your 2K is slow your refs will be slow).

[dabatey]

Just noticed your last bit.....You are absolutely not trying to match the same wattage from a 2K test as fast as possible (6-9 minutes) during a 2 x 20 min UT1 session. Think about it, it would be absolutely impossible.

Table 5.8 gives reference paces for UT2/UT1 based on latest fast as possible 2K time.

[jamesg]

How do I use the results of my 2,000m test?

What are your current test results (Watts and Rating), age, size, weight?

According to the Interactive plans for 2k racing:

UT2 is at 50-60% of Test Watts, or rating 18-20, or 60-70% of Heart Rate Range
UT1 is at 60-70% of Test Watts, or rating 20-23, or 70-80% of Heart Rate Range.

You may need use to use all three. The most fundamental is rating.

Do you mean these will be slow SPM but maximum effort on each stroke. The last time I tried that kind of workout it left my shoulder sore.

That is how rowing is done. All rowing for basic training is at low ratings, with long strokes and full but sustainable force (at the time) and with correct technique: rowing is a sport, not just exercise.

If untrained, first learn and use correct technique and keep the pieces short: training is always progressive.
https://www.concept2.com/indoor-rowers/ ... que-videos