Training planning and analysis tips

Rowing technique videos

Applicable bits of rowing research

Jarek MäestuSports Scientist (PhD),

Ex rower and rowing coach,Rowing Academy Scientist

SPORTLYZER

ROWING ACADEMYENERGY PATHWAYS

Training intensities

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In the following slides you will get a quick overview of the different energy pathways our body uses at various intensities. It is vital to know the intensities as our adaptation depends on what energy pathway we are training.

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Intensities for developing aerobic (basic) endurance

Training effect and objective• Improved fat metabolism, capillary density, aerobic endurance

Energy pathway• Mostly fat oxydation

Intensity level• Lactate 1.8-2.5 mmol/L, heart rate 60-65% max, VO2max 65-70%

Duration of session• 30-150 min

Example training unit• Steady state workouts, technique, stroke rate 18-22• Long distance workouts

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Intensities for developing aerobic capacity

Training effect and objective• Anaerobic threshold, aerobic capacity, strength endurance

Energy pathway• Mostly aerobic oxydation of carbohydrates, fat oxydation is less important

Intensity level• Lactate 3-6 mmol/L, heart rate 80-85%, VO2max 85-90%

Duration of sessions• 10-40 min effective work amount

Example training unit• 1 x 30-35 min or 2 x 20 min at full speed, rest 10 min. • 4 x 15 min at heart rate 85%, rest 5 min• 4 x 10 min at heart rate 80-85%, rest 8-10 min

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Intensities for developing maximal aerobic power

Training effect and objective• Specific endurance, improvement of oxygen consumption, high speed tolerance,

racing speed

Energy pathway• Maximal stressor of aerobic metabolism, carbohydrates. High inclusion of anaerobic

energy metabolism

Intensity level• Lactate 6-8 mmol/L, heart rate 85-95%, VO2max 95-100%

Duration of session• Effective interval length 3-10 min. Total amount of intervals 15-20 min

Example training unit• 3 x 7 minutes at maximal speed, SR 30-32, recovery 5 minutes. • 3 x 2000 m with increasing SR at the second half of distance. • 2-3 x 1500 m, variation in SR per 500 m (28-30-32, 30-32-34 ....), recovery 10-12 min

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Intensities for developing anaerobic lactic power

Training effect and objective• Speed endurance, economy of technique, lactate production

Energy pathway• Anaerobic, high lactate accumulation, carbohydrates

Intensity level• Lactate 10 mmol/L - max, heart rate 95-100%

Duration of session• Effective workout time should not exceed 5-8 minutes• The duration of interval not longer than 60 seconds

Example training unit• 8-10 x 1 min maximal rowing over 1 min recovery• 8 x 250 meters from start, recovery over 5 minutes

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Intensities for developing anaerobic alactic power

Training effect and objective• Starts, technique at high speeds, maximal power

Energy pathway• Creatine phosphate, high contribution of anaerobic lactic energy

Intensity level• Maximal

Duration of session• 10-15 maximal strokes• Effective total time 2 minutes

Example training unit• Start + 10 max strokes• 15 max strokes alternating 15 slow + 15 intermediate strokes

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Things to remember

Rowing is primarly a strength endurance type of sport, and during the competition both aerobic and anaerobic energy systems are stressed to their maximum. Therefore, the training of a successful rower needs to include the range of all intensitites to ensure perfect adaptation.

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• Distribution of training intensities• Annual training plan• Training intensity

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