which heart rate training zone is correct for rowing?

[shevchenko]

i ve purchased a brand new concept 2 model d.
and a polar h10 chest band .

i read about training heart rate zone. but there are a lot of information. i'M confused.

i m 42 years old. 180 cm . 83 kg. and out of form for years. sitting in front of a computer.
beginner for rowing.

when i read the link below. i understand that i need Maximum Heart Rate (MHR),Resting Heart Rate (RHR) and Heart Rate Reserve (HRR).

my apple watch 4 shows my resting heart rate between 60-70.

my maximum heart rate is 220-42=178 . if i take this formula (205.8 - (0.685 × age) ) it s 177.
Heart Rate Reserve (HRR) is 178-70= 108

For aerobic training, take 50–75% of your HRR and add it to your RHR. = 124-151
For anaerobic threshold training, take 80–85% of your HRR and add it to your RHR = 156-162

so when i m training, what my heart rate must be between? 124-151 ?


but training heart rate zone table of polar shows 4 heart rate zones. for example it says HEART RATE ZONE 3: 70–80% OF HRMAX.
which is correct? in whic zone do i have to stay while rowing?

thanks for help


https://www.concept2.com/indoor-rowers/ ... rate-range

https://www.polar.com/blog/running-hear ... es-basics/

[G-dub]

This is always tricky.

Step one: forget about 220 - age. It does not give you your personal max heart rate. Someone soon will post how to do a step test to get a max heart rate and it won’t be fun.

Here’s what I would do. Forget about bands for now. Just row and wear your monitor. Notice what you heart rate is when you are working along and not having to breath out of your mouth, or what it is when you can still talk to someone. Then notice it when you just have to start to breath out of your mouth and you are beginning to work a little more. Just notice it for awhile day after day. That, to me, is the important hr space because it is the one that says you are aerobic. Just make lots of meters for awhile at this heart rate, or close to it.

[hjs]

Min rate is lowest you see.
Max is highest you see.

Reserve is max minus min.

Training will lower your resting rate, max will not change much if any. Untrained people often easily see high hf numbers.

When you work out and your breathing stays calm you are working aerobicly. Once you start breathing to pick up, you are on tye border of going anaerobic. Breathing heavy and loosing muscle coordination, not being able to think clearly, you are going fully anaerobe. And won,t be able to go on very long.

Now your question. The fitter you get, the higher a hf you can use and still stay aerobicly. Top athletes can see 90% of HRR and still go on for long. Beginners ofcourse not. So there is no simply answer. Roughly speaking using 70% of your reserve as a max will give you a good training.
At first be carefull. Use the numbers you see. In time you know better what your numbers will be. Calculating is not possible, you coud be ok, but also be wrong, both up and down.

[shevchenko]

thanks for replies,

so rowing without a chest belt , training is still good.
but if we know our heart rate it ll be more effective.

[G-dub]

See your other post on this subject

[hjs]

thanks for replies,

so rowing without a chest belt , training is still good.
but if we know our heart rate it ll be more effective.

Really can,t say, most people do watch hf, but thats all, there are no thoughts behind it.

[jackarabit]

Shev, pick one of the HR zone training systems you linked above, train to the zones and protocols of that system and find out if it works for you. All these schemes treat the heart as a sort of tachometer signifying the human engine at idle, cruise, and overload. Attempts to resolve differences between systems is possibly rewarding to those whose strength is intellectual nuance but is not a substitute for simply expending some energy at work or play.

State of the art optimization of athletic training is tied to additional physiological markers (levels of waste byproducts in blood and expired gases of the cardiopulmonary energy factory).

Cheap and cheerful is PE (perceived exertion) which is simply direct observation of bodily stress markers: respiratory difficulty (heavy breathing), heat dissipation (sweat), nausea, loss of motor control, cramp.

[jamesg]

so when i m training, what my heart rate must be between?

Try keeping it between 120 and 150, see what the results are. Adjust for age (30 below max).

Work can be at around 2 Watts/kg, lowish ratings (18-22 or as to height), so that when you rate high (30+) you go faster, up to about 4 W/kg.

[Carl Watts]

All you need to know is here.

https://www.freespiritsrowing.com/forum ... calculator

Get you resting HR and do a decent test to find you Maximum HR and just put in the numbers, print it out and write your HR range beside each band and tape it on the wall beside the rower.

[shevchenko]

thanks for replies .
they re helpful for me.

my polar h10 chest belt connecting both pm5 and iPhone polar beat app at the same time.
I tried it for 5 minutes. and saw that polar beat app gives good information too. it shows in which heart zone I am when I m training.


https://i.hizliresim.com/qdyVQZ.jpg

https://i.hizliresim.com/ZXnmp3.jpg

[shevchenko]

All you need to know is here.

https://www.freespiritsrowing.com/forum ... calculator

Get you resting HR and do a decent test to find you Maximum HR and just put in the numbers, print it out and write your HR range beside each band and tape it on the wall beside the rower.

thank u very much

[jackarabit]

Or https://indoorsportservices.co.uk/training/interactive

Another HR zone and erg training plan generator similar to the Free Spirits Rowing version.