Research Corner - Q&A Heart Rate and Rowing by Sally Edwards | Date Released : 27 Feb 2007 0 comments Print Close Question: I am training some recreational windsurfers. To improve their endurance, I have incorporated some interval training on the rower. To start, I have set five intervals with two minutes on and two minutes off. I wanted to know what HR a client should be rowing at during the two minutes on. I have taken their age and resting HR and applied it to the Karvonen formula. Is 80 to 90 percent VO2 max correct for endurance training? I take it this is a 1:1 ratio (i.e., two minutes on, two minutes off). If I wanted speed/power, would it be a 1:3 ratio (i.e., one minute on, three off)? Also, what about recovery HR? What HR should the client come down to in the “off” phase? And when should you look to increase the amount of intervals, reduce rest period, etc. to elicit a training response? Answer: Thank you for the question. I’d like to cut it up into parts and portion out the answers: Interval training with a 2:2 ratio. The answer is there is very little research on this, just rules of experience for what has worked for coaches. If the windsurfers are using that muscle group (rowing) in their windsurfing, then they are probably accustomed to the specificity of the movement, and this ratio is appropriate. If they are not very fit, then most coaches start at a ratio of 1:2 and then progress to 2:2 and then to 2:1. The length of time of the interval is dependent on the specific needs of windsurfing. I’d suggest putting a downloadable heart rate monitor on them and have them train normally and then do this during a competition and “gather data” (which is step 1 of any training protocol). Don’t use the Karvonen formula for anything. This formula uses an age predicted max for part of the formula and then a dynamic resting heart rate, so you have to recalculate and re-set zones frequently. Plus, formulas don’t work for anchoring heart rate zones. VO2 doesn’t work either because you have to use a metabolic cart to measure it, and there are few available. Power is key. If connected to heart rate measuring power output is the rich data. You want power to go up with training and heart rate to stay steady or decrease. Absolute power is valuable because you can compare rower-to-rower, but if you are trying to compare the same rower to themselves, then the two numbers are linked. Recovery heart rate is valuable. I always recommend that folks measure it. It’s a good indicator of overtraining, and I’d use it for that purpose only. Good luck. Back to top About the author: Sally Edwards Sally Edwards is the "Head Heart" and the founder and CEO of Heart Zones. A former Master's world record holder in the Ironman Triathlon, as well as a world record holder in the Iditashoe 100-Mile Snowshoe Race, Sally has spent the last 30+ years as a professional athlete. She has competed in some of the hardest races on the planet, including numerous multi-day adventure races and the Western States 100-Mile Run (which she won). From the time she ran the 1984 Olympic Marathon Trials using her heart rate monitor, Sally has been at the forefront of a revolution in fitness training. Never one to trust in guesswork, Sally combined her Master's degree in exercise physiology with her experience as a professional athlete and created the Heart Zones Training System. A founder of the sport of triathlon and a Triathlon Hall of Fame inductee, most of Sally's recent races have been performed in her role as the National Spokeswoman for the Danskin Triathlon Series. Sally has finished every Danskin Triathlon (as of 2005, 16 years worth) dead last, as the "Final Finisher," inspiring more than 200,000 other women to make it across the finish line in front of her. The year 2005 marked her 100th consecutive last-place Danskin finish. Author of 23 books and 300 articles on fitness and sports, a motivational keynote speaker and (with a second Master's degree in Business Administration) an entrepreneur, Sally is committed to helping others improve their health and fitness by listening to their hearts. She lives in Sacramento, California. Full Author Details Related content Content from Sally Edwards Indoor Rowing (Part 2): Common Faults Pete Holman | Articles Strong Foundation for Rowing Maria Mountain | Articles Age Adjusted Max HR Sally Edwards | Articles Why Row? 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