Intensity ...

[old] bw1099 · Post by **[old] bw1099** » December 17th, 2004, 12:37 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'> it would be nice to have a 'rough' numerical grading for a session </td></tr></table> I have been pondering this idea for a while and have two ideas to throw out for discussion. Intensity Index = watts x watts x time = watt^2 x time This considers the average power during the workout and the length of the workout, but weights the weights the average power more than the time. Realistically, the exponent 2 is probably not the proper weighting factor. This one would be rather easy to calculate. The second is not as easy to calculate: Intensity Index = This Workout / Personal Best for this distance or time. In general, as you go longer distances (or times), your pace, or watts will be lower. You would need to keep a chart of personal bests, or come up with an equation with how your personal best scales with distance (or time), so you could predict what your personal best would be for any workout. It is probably going to be an equation of the form: T2 = T1 x (D2/D1)^1.0707: So a 20:00 5K time predicts ((20:00*((10000/(5000))^1.0707) = 42:01 10K (from a posting in November by "tow rope") where the exponent may not be 1.0707 for you. This one realy takes the time and distance out of the index and compares the intensity of the workout with the best you can do for that particular workout. bw

[old] Bill · Post by **[old] Bill** » December 25th, 2004, 8:38 pm

Hello, Polar software calculates an intensity index probably from the heartbeat and the time. You can download the software from the polar site - but its only useful if you use one of their monitors and can download the data to a PC I dont know the details of how its calculated - it may be very simplistic. Bill

[old] Bill · Post by **[old] Bill** » January 22nd, 2005, 11:37 pm

George, I tried HR x SPI yesterday in a spreadsheet and it seemed to work pretty well with 2k and 10k sb's both scoring very high compared to other pieces. Got enthused enough to find your original post and respond with my great news only to find that this is one of the indexes that you originallly suggested. So the feedback is HR x SPI seems logical and succesfull. I can see why it worked but difficult to put into simple words. Would it be possible that different indexes are relevant for different people ie I am a middle of the road erger and indexes that work for me wouldnt be relevant for an elite athlete and vice versa. Bill

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » January 23rd, 2005, 1:50 am

George, I find the data given in the RowPro Session Reports as the easiest and most convenient way of measuring intensity and efficiency. I compare my splits by mainly looking at the Average Watts and Average Distance Per Stroke data to determine when my intensity is starting to faulter. For example here is an extract from the data of my RowPro Session Report for a recent training 2K piece I did: SPLIT:---------- 2------------------------------------4 AVG PACE:------1:34.0-----------------------------1:34.0 METERS:--------500----------------------------------500 AVG DPS:------ 9.7----------------------------------8.9 AVG WATTS:-- 421.3-------------------------------422.0 AVG SPM:------33-----------------------------------36 END HR:--------171---------------------------------178 As you can see the pace and watts for my 2nd and last 500m of the 2K workout are almost the same. However I interpret from this data that my last 500m was less efficient because I was getting less distance per stroke with a higher stroke rate to get the same result (1:34.0 split). No need for complicated formulas leading to confusion. The data is just as easy to digest as the L-Glutamine/Quick release protein drink that I take while reading it after the workout. Keep it smooth, keep it relaxed Roland Baltutis

[old] GeorgeD · Post by **[old] GeorgeD** » January 23rd, 2005, 2:39 am

Thanks for that Roland, that is a good graphical representation I guess of how we adapt during a 2k to trade rate for pace - not always to go faster even but just to survive. Do you also use Rowpro to measure intensity of training over a week so that you keep in balance to avoid overtraining. regds George

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » January 23rd, 2005, 5:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(GeorgeD @ Jan 23 2005, 01:39 AM)</div></td></tr><tr><td class='quote'>Thanks for that Roland, that is a good graphical representation I guess of how we adapt during a 2k to trade rate for pace - not always to go faster even but just to survive. Do you also use Rowpro to measure intensity of training over a week so that you keep in balance to avoid overtraining. regds George </td></tr></table> George, I use a combination of the RowPro technical analysis function and wellbeing instinct from over 20 years of multi-sport training. Listen to your body. Only experience will allow you to pick up any changes in your body that look like the first signs of overtraining. If in doubt take a rest day as recovery is part of training. It is also important to take a sports supplement after training. 10g of L-Glutamine per day will help muscle recovery and boosting the immune system to prevent illness. The technical analysis function of RowPro allows you to compare data and charts of two different rows of the same distance with some critical comments thrown in as well. It allows you to see any deterioration in performace in what would normally be a routine session. You also have the option of following one of their training plans based on your fitness level and time available for training, for a more structured approach to training. The C2 erg and RowPro for me are only training tools for other sports that I'm involved in and hence only part of the "bigger picture". Keep it smooth, keep it relaxed Roland Baltutis

[old] ranger · Post by **[old] ranger** » January 23rd, 2005, 6:27 am

George-- If you train as the authorities recommend (the C2 manual, etc.), I'm not sure that there is any danger in overtraining or in worrying about intensity. These things just take care of themselves. If you begin with long UT2 rows, the intensity is (by definition) low. You are supposed to remain at or below 70% MHR. If you don't proceed to UT1 until you solidly meet your UT2 targets, then, there is no problem. It is also my experience so far that when you go on to UT1 rowing with these UT2 targets in hand, the UT1 targets are equally doable without any dnager of overtraining, too. UT1 rowing is done below your anaerobic threshold, anyway, and so is relatively safe in terms of overtraining. In any cycle of training, this UT2 and UT1 rowing takes up most of the time. AT rowing, I think, only needs to be done for a month or so in preparation for sharpening, and TR and AN rowing only need to be done for a month of so while sharpening. The difficulty with overtraining, it seems, is that almost everyone is too impatient. While they might do some UT2 and UT1 rowing, they pay no attention to the pace, rate, and heart rate targets and move on to AT, TR, and AN rowing almost immediately. In this situation, the danger of overtraining is very high. Thus, the worries. ranger

Concept2 Forum

Intensity ...

Training

Training

Training

Training

Training

Training

Training