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Jarek MäestuSports Scientist (PhD),

Ex rower and rowing coach,Rowing Academy Scientist

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DISTRIBUTION OF TRAINING INTENSITIES

Annual training plan

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In order to get the maximal benefit of training, the rower (coach) should know the categories of training intensities, or in different terms – the intensity zones.

The individual intensity zones help the coach to describe training intensities for particular athlete in order to maximize the benefit of each training session.

If not tracking the zones the coach may only assume which certain energy pathways the training has influenced and how does this further reflect the adaptation.

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One of the methods is based on lactate concentration in blood and was successfully used in former East Germany and unified Germany (Hagerman, 2000), with the intensities divided into four intensity zones based on blood lactate concentrations measured post exercise.

By following the trainings of the rowers, the contribution of each intensity zone to annual training plan was calculated.

Training period Training intensity zones % of total training volume

I II I+II III IV

Lactate below 2 mmol/L

Lactate 2-4 mmol/L

Lactate 4-8 mmol/L

Lactate above 8 mmol/L

Preparatory period

Autumn/winter 90-94% 5-8% 98-99% 1% 0-1%

Winter/Spring 86-88% 5-9% 93-95% 4% 1-3%

Competition period 70-77% 15-22% 92-93% 6% 2%

Training intensity zone distribution during the annual cycle (modified from Hagerman, 2000)

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US national team incorporated more detailed zone descriptions, with 100% anaerobic intensities also in use.

Training intensity zones used in US national team (modified from Hagerman, 2000)

Zone description Workout time

Effort(%)

HR max(%)

Lactate(mmol/L)

Energy systems involved

Anaerobic 1

10-30s 100 NA NA PCr

Anaerobic2

30-90 s 95-100 NA max Anaerobic lactic

Transportation 90s-10min 90-95 90-95 6-10 Anaerobic lactic (most)Aerobic (less)

Anaerobic threshold 10-20 min 85-90 85-90 4-6 Anaerobic lactic (less)Aerobic (most)

Utilization 1

10-40 min 75-85 75-85 2-4 Predominantly aerobic

Utilization 2

30-120 min 65-75 65-75 below 2 Aerobic

Utilization 3 30-120 min 55-65 55-65 below 2 Aerobic

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The three zone model has also been proposed and successfully used in rowers (Guellich et al 2009; Seiler et al. 2009) with Zone 1 corresponding to intensities below the first ventilatory turnpoint, Zone 3 to intensities higher than the second ventilatory turnpoint and Zone 2 to intensitites between the two ventilatory turnpoints.

Three zone model based on the ventilatory turnpoints. Black line indicates minute ventilation and blue line the corresponding lactate concentration (modified from Seiler et al., 2009)

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So far we have viewed intensity zone models that are described by heart rate values for athletes to control intensity. However, intensity zones based on 2000 m racing speed have also been proposed (Fritsch, 2000)

Training intensity zones defined by the 2000 m race speed (modified from Fritz, 2000)

Intensity Zone Intensity level(% of racing speed)

Workout/interval length (min)

Zone1 Below 70 Over 90Zone 2 70-75 30-90Zone 3 75-85 10-30Zone 4 85-95 6-10Zone 5 95-100 3-6Zone 6 100-110 1

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Things to remember

There is no general rule which intensity zone model should be suggested for annual planning. Although the availability of the GPS devices can make the speed model attractive to use, the intensity control by heart rate is probably more effective. For analyzing the trainings, the three zone model could be the most effective, as it is based on physiological changes in the body.

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References

• Fritsch W. Rowing. Meyer & Meyer Sport, 2000• Guellich A, Seiler S, Emrich E. Training methods and intensity distribution of young

world-class rowers. Int J Sports Physiol Perf 2009; 4: 448-460.• Hagerman FC. The physiology of competitive rowing. In: Garrett Jr W, Kirkendall DT,

editors. Exercise and Sport Science, Lippincott Williams & Wilkins, Philadelphia 2000: 843-73.

• Seiler S, Tonnessen E. Intervals, thresholds and long slow distance: The role of intensity and duration in endurance training. Sportsci 2009; 13: 32-53.

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