Energy pathways - intensity zones
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A quick overview of the different energy pathways our body uses during different intensities. It is vital to know the intensities as our adaptation depends on what energy pathway we are training.
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Energy pathways - intensity zones
- 1. Training planning and analysis tips Rowing technique videos Applicable bits of rowing research Jarek Mäestu Sports Scientist (PhD), Ex rower and rowing coach, Rowing Academy Scientist SPORTLYZER ROWING ACADEMY ENERGY PATHWAYS Training intensities
- 2. SPORTLYZER ROWING ACADEMY Here is a quick overview of the different energy pathways our body uses during different intensities. It is vital to know the intensities as our adaptation depends on what energy pathway we are training. There will also be example workouts for the training of particular pathway.
- 3. SPORTLYZER ROWING ACADEMY Intensities for developing aerobic (basic) endurance Training effect and objective • Improved fat metabolism, capillary density, aerobic endurance Energy pathway • Mostly fat oxydation Intensity level • Lactate around 1.8-2.5 mmol/L, heart rate 60-65% max, VO2max 65-70% Duration of session • From 30 to 150 min Example training unit • Steady state workouts, technique, stroke rate 18-22 • Long distance workouts
- 4. SPORTLYZER ROWING ACADEMY Intensities for developing aerobic capacity Training effect and objective • Anaerobic threshold, aerobic capacity, strength endurance Energy pathway • Mostly aerobic oxydation of carbohydrates, fat oxydation is less important Intensity level • Lactate around 3-6 mmol/L, heart rate 80-85%, VO2max 85-90% Duration of sessions • 10-40 min effective work amount Example training unit • 1 times 30 to 35 min or 2 x 20 min at full speed, rest 10 min. • 4 x 15 min at heart rate 85%, rest 5 min • 4 x 10 min at heart rate 80-85%, rest 8-10 min
- 5. SPORTLYZER ROWING ACADEMY Intensities for developing maximal aerobic power Training effect and objective • Specific endurance, improvement of oxygen consumption, high speed tolerance, racing speed Energy pathway • Maximal stressor of aerobic metabolism, carbohydrates. High inclusion of anaerobic energy metabolism Intensity level • Lactate 6-8 mmol/L, heart rate 85-95%, VO2max 95-100% Duration of session • Effective interval length 3-10 min. Total amount of intervals 15-20 min Example training unit • 3 x 7 minutes at maximal speed, SR 30-32, recovery 5 minutes. • 3 x 2000 m with increasing stroke rate at the second half of distance. • 2-3 x 1500 m, variation in SR per 500 m (28-30-32, 30-32-34 ....), recovery 10-12 min
- 6. SPORTLYZER ROWING ACADEMY Intensities for developing anaerobic lactic power Training effect and objective • Speed endurance, economy of technique, lactate production Energy pathway • Anaerobic, high lactate accumulation, carbohydrates Intensity level • Lactate 10 mmol/L - max, heart rate 95-100% Duration of session • Effective workout time should not exceed 5-8 minutes • The duration of interval not longer than 60 seconds Example training unit • 8 to 10 times 1 min maximal rowing over 1 min recovery • 8 times 250 meters from start, recovery over 5 minutes
- 7. SPORTLYZER ROWING ACADEMY Intensities for developing anaerobic alactic power Training effect and objective • Starts, technique at high speeds, maximal power Energy pathway • Creatine phosphate, high contribution of anaerobic lactic energy Intensity level • Maximal Duration of session • 10 to 15 maximal strokes • Effective total time 2 minutes Example training unit • Start + 10 maximal strokes • 15 max strokes alternating 15 slow + 15 intermediate strokes
- 8. SPORTLYZER ROWING ACADEMY In conclusion Rowing is primarly a strength endurance type of sport, and during the competition both aerobic and anaerobic energy systems are stressed to their maximum. Therefore, the training of a successful rower also needs to include all the intensity range to ensure perfect adaptation.
- 9. SPORTLYZER ROWING ACADEMY Hey, before you go! Please Tweet, Like, +1 and share this presentation if you found it helpful or entertaining. Next slide: learn more about the Rowing Academy
- 10. Sportlyzer Rowing Academy Sportlyzer Rowing Academy is No 1 source for rowing coaches looking for inspiration and ideas to: • make training plans more effective • plan and analyze athletes' progress better • learn from other coaches' experience Discover more • Distribution of training intensities • Annual training plan • Training intensity More related reading