Most of training is done below 2mmol of lactic acid, which is the aerobic threshold. The fitter one gets, the harder the work at lower lactate levels is possible for longer periods of time.
When we do different stroke rate changes, it is likely that rates above 26 produce lactate levels above 2mmol, and that is OK, if it is not done too often for longer periods of time per week.
The pyramids, which range from 18 to 28 strokes per minute, are a great tool to condition the body and its necessary chemical exchange without spending too much time in higher lactic acid concentrations.
The all out low stroke rate 7 minute pieces are there to maximize torque and push as hard as possible. Lactate concentration will go between 6 and 8 for most fit people by the end of each piece. Currently, uninformed coaches, abuse such workouts by making their rowers repeat such pieces TOO MANY TIMES, the result leads to physiological and mental overtraining.
The goal with my training program is to make training at or below 2mmol more interesting. Gradually, you will notice that at such heart rates you end up being able to push harder and lower your split times without increasing the stroke rate.
Also take into consideration this heart rate formula to determine the aerobic heart rate threshold:
[Max heart rate - Rest heart rate]X.78 + Rest heart rate= Aerobic Threshold Heart Rate.
For example for me that would be
[178-36]X.78+36= 146.
Most of my training would be at 146 plus minus 5 heart beats depending on biorhythm.
Ok?
Xeno
Consider rowing a waterrower at: www.waterrower.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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