Just a lot of miles!

Love it Gary! Thanks taking the time to write that out! #yamsquad

Thanks Milan!! It can be a big thing #yamsquad

It helps keep the consistency going to! Enjoy! #yamsquad

Definitely! Hopefully a live one! #yamsquad

The guidance I've seen is 80/20 - 80% of work done at low intensity and 20% at high. For most folks, a good guide would be 1 high intensity session/wk.

Like Adrian said, 80 20 is a good start. One thing about that though is that doesn't mean for every 10 sessions you do 8 easy 2 hard, it's more done on mileage so it's more for say 100k it's 80k easy 20k hard. 20k hard is a lot of mileage! So can depend on the intensity sessions you can do and are used to doing!

That's a fantastic way to look at at and makes it slightly more difficult for the ego to get in the way!

Amazing! Great to hear you've had success with it. It really helps you tune into your body and the different effects of differnt training zones. Keep it up!

Depends on the week and volume but roughly 1-3 times!

I'd love to do that! Especially after the 1k surprise!

Unfortunately i don't if there aren't any in stock! Just be aware of scam sites!

Found it, sorry. 9000 a day 😲

Little bit less than 9000 a day and a lot less variance in current diet! #yamsquad

Like I said in the video when I started doing this I was at 210 for steady state now I'm sitting down low 50s. It takes time!

As I understand it, there is nothing wrong with going out a bit harder, and relaxing more as your HR increases to not go over your target HR. The point is that it doesn't really matter what your splits are, as long as you are in the appropriate HR zone for a sufficient amount of time. The split will decrease with time and exercise.

@@arthurmolenaar3972 There is another school of though that says if you try to hit the target HR as soon as possible, you risk going anaerobic initially and missing the point of the steady state.

Most workouts I'll know a rough idea of where I will be but sometimes I go exclusively by heart rate. I'll know if my HR is climbing too fast then I'm going too fast for that workout though. You're right you don't want to be hitting too high and switching zones but for example, doing steady state, then going 5 beats higher, you're not going to be going anaerobic, just heading to the grey zone where benefits don't increase and fatigue does!

Assuming 150 is the right zone for you ideally trying to keep the HR the same for faster splits. Enjoy!

I've been talking about maximum here!

This isn't really talking about HIIT sessions. It's mostly about those sessions where one is spending a longer time on an erg, say an hour and the target is trying to work towards cardio gains. These gains can ve made very well at the lower intensities with the benefit of not spending as much energy than you would say 20 or 30 beats higher because you want to see a slighlty faster split. Same idea as the other ut1 vs ut2 video

As far as I'm aware, they train two different things. Doing the long pieces at a low pressure trains your body to better utilise oxygen as fuel, and to flush away lactic acid. Interval training increases your ability to tolerate lactic acid, and can increase the maximum power you can output (depending on the type of interval training you do). Both are very important types of training to do if you are training for something like a 2k or a 5k, but there are a few reasons that high level rowers spend the large majority of their time (probably >90%) doing low intensity long pieces. 1) despite the pain and lactic acid, a 2k is mostly aerobic, so building your aerobic capacity with see the biggest improvement in performance, especially long term. 2) high intensity intervals are incredibly taxing on the body, if done correctly. The level of stress they cause means that if you do intervals too often, you will stop improving because you will be unable to recover fully between training sessions. Low intensity steady state, if done correctly, is very easy to recover from, and can in fact aid recovery. This is why top rowers can do long sessions twice a day. This recovery is really the thing that makes us improve, the training session is just the stimulus. There is also evidence to suggest that increasing your aerobic capacity increases your ability to recover. 3) the lack of recovery between high intensity sessions will also mean that your training sessions will be low quality. When training high intensity, you want to be hitting certain zones (both in terms of heart rate and power out put). If you are still exhausted from a previous session, you will struggle to hit the numbers you need to improve your lactic tolerance, and so your training will become less efficient and less beneficial. If anyone has any more reasons, feel free to add. But basically you should take it mostly easy, and save your energy for the big sessions. Theres an "aerobic dead zone" that you should avoid if you want to do aerobic training. I think it's around 70-80% of max heart rate. Going this little bit harder on your intervals will give you no extra training benefit, but will put more stress on your body, so I think most coaches avoid this area. You're better off just going slower.

@@EdwardAlexanderSmall That's some solid info! Never heard of the aerobic dead zone, but it makes sense.

Couldn't have really said it much better than Teddy! #yamsquad

There's a gent named Hamish Bond, Olympic Rower/row partner of Eric Murray who picked up cycling for several years. Those long rides that cyclists do certainly aid in the aerobic base development. One look at the guys current rowing performance should make anyone a believer.

Jim McCarthy it’s called aerobic drift. It’s ok to have the splits drop as time passes by. The heart rate is what’s important

@@chaseanderson1689 thanks

I've actually made a video talking about exactly that! #yamsquad

Folded towel or some sort of cushion is always helpful. Not too high though to change angles. Other than that, just getting used to it unfortunately

That calculation can be really inaccurate hence I don't use it. Its a huge generalisation. For me the calculation is 15 beats off and I know for others more than 25. This amount can push you into A higher or loeer zone so could be very detrimental to training.

Just an old polar watch #yamsquad

One way is a heart rate monitor. After you wear it a while, it will tell you. I know mine from wearing a monitor during the Row'd Royalty competitions. One of them was a 10 minute row for max meters, and also for 5 reps of 400 meters for time. Since we were judged on the fastest time, it made sense to go as fast as we could. I looked at my peak HR for those to gauge what my max is.

Probably not long enough... I've always hit higher numbers in a five or six k erg, or in a 2k test at the end of a step test. Ditto re lactates.

It's so easy!

@@CameronBuchan the training ego was strong in me.. 😅

Depends what you're trying to train. If it was a hard effort and it was supposed to be hard that's great!

Awesome I'll give that a look! #yamsquad

I think I've made a video talking about just that. I sit between 35 and 50 depending on what I'm doing!

@@CameronBuchan Oh, sorry, I have not seen that video yet, I'm still working through them (I only just found your channel). 35 is low with a capital L (and healthy with a capital H)! I'm 50 years old and have a RHR of 52, but want to get it below 50.

That's not what he means

your technique was probably just bad when you were trying harder

@@ct7908 Form stays consistent but I slowed the stroke rate down by 2 strokes. Concentrated more on the power per stroke and exerted less energy.

Good job on the workout! Generally what I was talking is more to do with the logger workouts as sometimes we can end up going too hard. Regardless keep up the good work! #yamsquad

Good question! Is there a "max power" test like the max heart rate?

@@philipsquire9056 There's a metric the erg has you can monitor called Watts. But, it's misleading, in a sense, because you generate a lot of watts with a high rate. What you want to do is to divide the watts by s/m (rate) to get a unit we call "work". 10-11 work units will win you some races, 15-16 should win you some medals. In crossfit, some of the crazier guys will take 10 strokes to see what the peak watts they generate are. Doesn't mean a thing in context of a 2k, but it certainly demonstrates some serious power for the guys that can deadlift 2-3x their body weight.

Through some help with members of the yamsquad we have looked at power measurements and actually lines up pretty much exactly with my HR zones so for me it isn't really a big deal but like has been said there are interesting calculations that may throw some numbers off with the erg itself

@@CameronBuchan Assuming what you say is true, then power will give you instantaneous zone information, as opposed to HR which has significant lag. That's why all serious cyclists use power. Look at your 2k heart rate, it shows a gradual but significant increase over the 5 minutes, though power is relatively constant giving you much better feedback of your effort level. As a rower, consider yourself lucky that you have access to power data. People are trying to develop power meters for other sports such as speed skating and running in order to use this most useful metric.

@@ilanpi thanks for that! Like I said the power, while instantaneous, is not the most accurate and calculated off an individual that is not my size and weight and more of an average. Your instantaneous point still stands though. Regarding my HR in the 2k, I'd take it wihh a pinch of salt. There are data points that are true but the lag in the graph is not the same as the lag on my watch