Rowing training

Polarized training – Green zone

Purpose: Develop/stabilize basic endurance, strength-endurance, technique building. Also see the Explanation of zone training.
Duration: 45 – 90 minutes continuous
Interval: No
Rest: None or 5 minutes
Intensity: 30% – 40% Read more about Power percentages.
To talk: Story: It's easy to talk during the effort.
Heartbeat: 65% – 75% of the HFres. Read more about Heart rate reserve.
Lactate: Less than 2mmol
Phase: Whole year

Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat

green1: 45' Fmax R22–R26
green2: 60' Fmax R22–R26
green3: 90' Fmax R22–R26
green4: 3x (20' Fmax R24 → 5' rest)
green5: 2x (20' Fmax: R26 → 5' rest)
green6: 60': (2' R22 → 2' R24)
green7: 45': (2' R22 → 2' R26)
green8: 45': (2' R22 → 2' R24 → 2' R26 → 2' R24)

Polarized training – Explanation
Belt offset Polarized training – Yellow zone

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