Rowing training

Polarized training – Yellow zone

Purpose: Increase lactate threshold and maximum oxygen uptake, maintain learned technique at higher tempi and greater fatigue. Also see the Explanation of zone training.
Duration: 30 to 45 minutes
Interval: 10 – 20 minutes
Peace: 5 minutes
Intensity: 45% – 55% Read more about Power percentages.
To talk: Sentence: elaborate explanations no longer works, but a single sentence still works.
Heartbeat: 80% – 90% of the HFres. Read more about Heart rate reserve.
Lactate: 2 – 4mmol
Phase: Preparation period, start of competition season

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

yellow1: 30' P45%
yellow2: 30' P50%
yellow3: 2x (20' P55% → 5' rest)
yellow4: 2x (15' R28 → 5' rest)
yellow5: 3x (10' R28 → 5' rest)
yellow6: 3x (10' R30 → 5' rest)
yellow7: 30' (2' R26 → 2' R28)
yellow8: 2x 19' ( (4' R24 → 3' R26 → 2' R28 → 1' R30 → 2' R28 → 3' R26) → 5' rest)
yellow9: 2x (20' (4' R24 → 1' R30) → 5' rest)

Polarized training – Green zone
Belt offset Polarized training – Red zone

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