Recommended SPM at UT2 & UT1

[SumBigGuyRowing]

I calculated my heart beat range for bands (UT1, UT2, etc.).
I'm following a training plan from the "Indoor Training Guide"
So I have workouts like 1 x 20 min at UT1, and 2 x 12 min @ UT1.
What is the recommended stroke rate for these workouts? I find that when I row at 26 SPM it gets my heart rate up where I want it. But I don't know, maybe I'm supposed to achieve that BPM at a slower SPM.

[Dangerscouse]

I'm not sure if there is a prescribed stroke rate, not least as this can be dependent on your strengths and weaknesses. I find my comfort zone is r28, and will always do any TT, for a HM or less at this rate, but others will struggle to get over r24 for any distance. However, I still make sure that I do a lot of training at r20-22 as you have to focus on your weaknesses.

I'd say that you find what works for you initially, and then aim to increase and/or decrease the stroke rate as you progress. The HR range is the primary aim, so just view the stroke rate as a means to an end.

[dabatey]

The 'Original Plan' designates the stroke rate.

The 'Interactive Plan' designated with a little flex 20-22, 22-24 etc.

It's all in the plans if you read 'around them' a little you will get something to work for you. Like I said in the other thread your heartrates might not align with the designated zones until a few weeks once you are a bit fitter and your rowing stroke becomes a bit more efficient, and 'if like mine' could tend towards the lower end of the zones or maybe not even reach them.

Put it this way, when I started the Original Plan, if I had attempted 2 x 20 minutes UT1 at the 'midpoint' of my UT1 zone I would not have been able to get anywhere near completing the workout (to get my heartrate that elevated I would have been having to go much faster than my reference paces set from my 2K, and that would have fatigued me too quickly). However, a few weeks in getting fitter, and after upping my reference paces a couple of times via new 2K efforts, following the designated paces landed me bang into the midpoint of the HR zones. As well as getting fitter part of the alignment would have been my rowing stroke becoming more efficient.

If I were you (and assuming you can complete the prescribed workouts at the reference paces designated by your 2K) pretty much ignore the heartrates and just follow the pacings set from your 2K time at first. A few weeks in with a wee bit of fitness and an improved rowing stroke (it will improve naturally) reassess.

Caveat- I 'm a skinny runt

[Carl Watts]

Just use the following calculator.

https://www.freespiritsrowing.com/forum ... calculator

UT2 is 18 - 20spm

UT1 is 20 - 24spm

Personally being quite heavy with no slides I prefer to drop each band 2spm so UT2 for me is 16 - 18spm.

[dabatey]

Just use the following calculator.

https://www.freespiritsrowing.com/forum ... calculator

UT2 is 18 - 20spm

UT1 is 20 - 24spm

Personally being quite heavy with no slides I prefer to drop each band 2spm so UT2 for me is 16 - 18spm.

The calculator Carl is recommending fits in perfectly with the C2 V2 guide plans.

[jamesg]

The source is the same, Terry O'Neill and his Interactive plans.