How To Perform An Anaerobic Threshold Training For Rowing - An Example Session
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- čas přidán 13. 03. 2020
- In this video, I discuss a protocol for anaerobic threshold training to help athletes learn how to race their eight-minute pieces. The training can be scaled as appropriate. As the training progresses, the structure of the workout becomes less restrictive. However, the hope is that the athlete has learned to pace their work for a more balanced piece.
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Well done.
Please keep the content coming.
Thanks!
Will do my best!
Does the rowing community believe that the best VO2max adapatation occurs by accumulating training time at or above 90% of Heart Rate Reserve? This is kind of a VO2max workout but your title implies it is a 2nd Lactate Threshold workout, which I find very interesting. It's clearly supra-threshold work. Would be interesting to hear your thoughts on that.
I am not a professional rower, but I add the rower in conjunction with my weight training. This gives me clarification on how I should train to improve my rowing. Thanks for the advice.
Thanks for the feedback, I am glad my content is helping you!
you want to be able to row the second half faster than the first half, just like swimmers they do what is known as negetive splits
Great video Neil. Would you suggest half these figures for masters 1000m? Thank you, Rod
Hi Rod, I think 3 x 6 mins as opposed to 4 x 8 would be a good scale for masters. Rates between 20spm and 26spm would work well with solid AT effort.
I can do i think 90kg back squat , ive only been doing 20 rep sets and i got to 100kg for 5 reps mid last year. I want to do a 20min 5k run. Thinking I build my mileage with slow mileage and hammer my self with a suitable cross training until I get to a suitable weekly mileage so I'm confident I can handle some harder run training. What would be a rowing goal to put me in a good position to achieve a 20minute 5k run? Or another way to ask, 20 minute 5k runners who have some upper body can do what distance and time on a rower? Thank you.
It a difficult question to answer because there are a few factors involved, not the least of which is body mass and technique. I've known rowers who are great on the erg, but not as accomplished at running. There is an interesting discussion over here if you want to check it out: www.c2forum.com/viewtopic.php?t=79930 You mention back squat at the beginning of this, and while strength can certainly be considered foundational in any training plan, the 5k run/row is more of an aerobic discipline than a strength/power. Personally speaking, I am a good runner and a rower so I have found that when I perform running training, my rowing improves, but then again, my technique (transmission I like to think between physiological engine and output) is good. I know you are looking for a metric answer for this question, but this is a complex question and this is the best answer I have at this point in time. Hope this helps to some degree.
How would you cycle this anaerobic training? 6 weeks on and 3 weeks off? What would you recommend?
I generally do one of these a week. You could do this once each week for two weeks and then back off to 2 or 3 x 8 minutes the third week and then test the following week. You could also go three weeks and then less volume on the fourth week and then test in the fifth week. Form = Fitness + Freshness. By the end of the 2nd or 3rd week (depending on which cycle you choose 3 or 4 weeks) you are likely fitter but freshness not so good. So do just enough work to maintain fitness in the lighter week and get the freshness part of the equation better. This wasn't the response you might have been looking for but I hope it is helpful to some degree. Thanks for commenting, it's nice to know that my content is helping others.
Thanks. My goal is not to professionally row but just to maintain a level of fitness. This info is valuable to guide me along as to anaerobic training safely.
@@pdavis647 OK, thanks for the clarification. I'm going to work on a foundational plan (4 weeks long) with drills and some base building training sessions to help folks establish a base to build off. Stay tuned for updates.