@@neilbergenroth8799 Hi neil!thanks for replying, I'd like to ask you a few questions if you don't mind, my stats are 23M 6'3.5" 86kg BF around 15-20%, I rowed for about 3-4 years(2014-2018) and acquired good technique and stamina, however I've stopped since then(and done nearly no sport activity at all) and now i returned to training a week ago, I am wondering if you have any advice for a person in my situation as to what kind of training should I do to get back on track(is the Pete plan a good idea for example)? Also my second time on the erg after returning was a 2×4K and I've done them in 16:58 and 17:37 respectively, and it was more on the intense training zone, do you think these numbers are so bad if I am willing to get into competitive rowing? Another question is about a thread I've read on reddit about the physique of a rower and one guy cited a scientific paper examining the 2d:4d ratio and it's ability to predict a short 2k time, what do you think about it? And what kind of things like this can I observe or test on my self in order to know if I have the potential to be able to compete on a high level or not?
Thanks for the feedback. Yes, I would recommend strength work in the offseason. Might be a good idea for a new blog. I’m currently working through a series of blogs on strength conditioning. My latest blog is about circuit training. Www.coachbergenroth.com if you are interested. Let me know if I can help further.
I’m almost 16, female and on my 2nd year of rowing. Since the start of the season (September) we have been doing 3x20s for both the erg sessions and just switched to 2x30s. For the past 2 months my heart rate has constantly been around 170-180 average. I hold around 2:20-2:23/4. My legs don’t feel lactic but I know my hr is definitely too high for this amount of time and I really struggle to finish. Any tips?
@isabelle-tz6xj Yes, lower your heart rate to around 70-75% of max. My suspicion is that your fitness is good, but you are spending time at a heart rate that makes you feel like you are in a steady state mode, but you are actually in a low-grade anaerobic threshold zone. If you aren’t improving and are struggling to finish then just make this kind of training session feel like a 4/10 on effort. The win is to spend time in the 70%-75% zone regardless of what split you think you should be rowing. Going too hard on steady state is a common mistake. In other interval days you can go fast for sure, but going too hard on steady state is not optimal biochemically speaking and leads to plateaus and burnout. Does this help?
Thank you for commenting! It means a great deal to me. I'm glad my video helps with your training journey. If you would like to see me dicsuss something on the channel, please let me know.
Rowing Coaching well. Maybe a video on some ideal training methods to decrease your 2k time. Like what workout types, and amount of days like a routine would be cool. Just subscribed
I'll see I can organize. I could provide a general outline, but prefer to individualize programs for those I coach. Thanks for letting me know, I'll put it on the to-do list!
B2NO it’s a good question, and I would need to see if there is any research on it. However, given that UT2 is lower intensity i tend to think that in a general period of conditioning that the proportion of UT2 would be higher than the UT1 portion of training. So I don’t want to put a number on it, but one might arbitrarily set a 60/40 UT2 to UT1 ratio. However, I will research and get back to you.
If I understand you question correctly. Generally your UT1 and UT2 training will be done around 16 to 22 strokes per minute. The anaerobic threshold training will be done between 24 and 30 strokes per minute with the anaerobic top of the pyramid at 32+ strokes per minute. This is a generalization and it’s perfectly possible to get into a higher zone at a lower stroke rate than I previously mentioned if connection and intensity of power is sufficient enough. Hope this helps.
but 1 min efforts are not sprints, are they? i think 1' is around 60% anaerobic? but i guess for rowing you dont need the absolute top end speed stuff as much
What is effective is 15 seconds on, 15 seconds paddle for 5 minutes, multiple sets etc. your heart rate doesn’t come down that much and you train in the AN zone longer.
Thanks si much, really appreciated the breakdown
You are most welcome! Thanks for the feedback!
@@neilbergenroth8799 Hi neil!thanks for replying, I'd like to ask you a few questions if you don't mind,
my stats are 23M 6'3.5" 86kg BF around 15-20%, I rowed for about 3-4 years(2014-2018) and acquired good technique and stamina, however I've stopped since then(and done nearly no sport activity at all) and now i returned to training a week ago,
I am wondering if you have any advice for a person in my situation as to what kind of training should I do to get back on track(is the Pete plan a good idea for example)?
Also my second time on the erg after returning was a 2×4K and I've done them in 16:58 and 17:37 respectively, and it was more on the intense training zone, do you think these numbers are so bad if I am willing to get into competitive rowing?
Another question is about a thread I've read on reddit about the physique of a rower and one guy cited a scientific paper examining the 2d:4d ratio and it's ability to predict a short 2k time, what do you think about it? And what kind of things like this can I observe or test on my self in order to know if I have the potential to be able to compete on a high level or not?
Very sorry, I just saw this. Send me an email at neil@coachbergenroth.com and I can send you an answer.
Great video, thanks Coach.
Thanks for the feedback!
The rowing wings have started to glide 😂
Brilliant video.
I appreciate the feedback, thanks!
Thanks for the feedback. Yes, I would recommend strength work in the offseason. Might be a good idea for a new blog. I’m currently working through a series of blogs on strength conditioning. My latest blog is about circuit training. Www.coachbergenroth.com if you are interested. Let me know if I can help further.
I’m almost 16, female and on my 2nd year of rowing. Since the start of the season (September) we have been doing 3x20s for both the erg sessions and just switched to 2x30s. For the past 2 months my heart rate has constantly been around 170-180 average. I hold around 2:20-2:23/4. My legs don’t feel lactic but I know my hr is definitely too high for this amount of time and I really struggle to finish. Any tips?
@isabelle-tz6xj Yes, lower your heart rate to around 70-75% of max. My suspicion is that your fitness is good, but you are spending time at a heart rate that makes you feel like you are in a steady state mode, but you are actually in a low-grade anaerobic threshold zone. If you aren’t improving and are struggling to finish then just make this kind of training session feel like a 4/10 on effort. The win is to spend time in the 70%-75% zone regardless of what split you think you should be rowing. Going too hard on steady state is a common mistake. In other interval days you can go fast for sure, but going too hard on steady state is not optimal biochemically speaking and leads to plateaus and burnout. Does this help?
great pair of videos, thanks!
squiggy1966 Glad you enjoyed them! Good luck with your training!
Thanks for the video man. This will definitely help with my training.
Thank you for commenting! It means a great deal to me. I'm glad my video helps with your training journey. If you would like to see me dicsuss something on the channel, please let me know.
Rowing Coaching well. Maybe a video on some ideal training methods to decrease your 2k time. Like what workout types, and amount of days like a routine would be cool. Just subscribed
I'll see I can organize. I could provide a general outline, but prefer to individualize programs for those I coach. Thanks for letting me know, I'll put it on the to-do list!
Rowing Coaching Great thanks man
Oh, and thanks for subscribing, that means a great deal!
What should be the percentage breakdown between ut1 vs ut2?
Do you mean, how much UT2 volume and how much UT1 volume in a training program?
For instance if a program is 80% UT1 and UT2 and balance is AT/anaerobic...Howw is the total time in that 80% divided between UT2/UT1 thresholds?
B2NO it’s a good question, and I would need to see if there is any research on it. However, given that UT2 is lower intensity i tend to think that in a general period of conditioning that the proportion of UT2 would be higher than the UT1 portion of training. So I don’t want to put a number on it, but one might arbitrarily set a 60/40 UT2 to UT1 ratio. However, I will research and get back to you.
Thanks guys amazing work there
Really cool. Thank you. What do you do during the weeks after competition season ends? Do you recommend any off season strength work?
My rower doesnt measure distance, only count of rows, and time. Do you have a conversion from distance on your graph into rows per minut (rpm)?
If I understand you question correctly. Generally your UT1 and UT2 training will be done around 16 to 22 strokes per minute. The anaerobic threshold training will be done between 24 and 30 strokes per minute with the anaerobic top of the pyramid at 32+ strokes per minute. This is a generalization and it’s perfectly possible to get into a higher zone at a lower stroke rate than I previously mentioned if connection and intensity of power is sufficient enough. Hope this helps.
@@Neil_Bergenroth_Rowing_Coach awesome, exactly what I was looking for! Thanks
but 1 min efforts are not sprints, are they? i think 1' is around 60% anaerobic? but i guess for rowing you dont need the absolute top end speed stuff as much
What is effective is 15 seconds on, 15 seconds paddle for 5 minutes, multiple sets etc. your heart rate doesn’t come down that much and you train in the AN zone longer.
Great graph
Marcus Conway thanks, appreciate the feedback, that means a great deal to me!
Left graph
Great video, but not sure about a 10k row in 30 minutes?
Thanks for the feedback, yeah 10k row fits better around the 40 min mark. I really appreciate your comment, means a lot.
First time I hear about UT3. isn't normally 60-70% considered UT2?
Yes, you are correct. I will update the graphic and video. However, UT3 does exist, but is generally considered lower than 60%
🙀
you should have a link to the first vid HOW TO CALCULATE your heart rate....just sayin