Pete Plan Thread

[rascott]

Robert, what's with your low heart rate? Are you alive?? My heart really gets pounding on those interval days.

Maybe I'm not pulling hard enough!

I've always been a bit of a "low beater". In my running days I struggled to get it much over 155. Highest I've managed is around 163 on a mountain bike doing a short steep climb. This is probably not far off my max heart rate which according to 220 minus age should be 172 for me.

I've found the BPP so far to be fairly relaxed - I'll finish it then try some of the sessions at this link which should send the rate a bit higher

http://www.livehard.co.uk/rowing-workou ... dont-suck/

[e-Clair]

It shows the avg S/M at 17, but it should've read about 20. Weird. I was targeting SPMs of 17, 18, 19... until I had to back off.

Time Meters Pace Watts Cal/Hr S/M
43:51.8 10,000m 2:11.5 154 828 17 157
7:23.3 1,666m 2:13.0 149 811 18 148
7:16.9 3,332m 2:11.1 155 834 19 156
7:14.3 4,998m 2:10.3 158 843 20 159
7:10.6 6,664m 2:09.2 162 857 21 167
7:17.6 8,330m 2:11.3 155 831 22 166
7:28.3 9,996m 2:14.5 144 794 20 166
0:01.2 10,000m 2:30.0 104 656 0 166

It's averaging in the 0 spm of the final split. It doesn't account for the length of a split when it computes the average. That's why I go with setting the splits at 1667m in this case. Although, strangely, it won't average in the final split if it's short enough (under a whole second?).

[lindsayh]

In my running days I struggled to get it much over 155. Highest I've managed is around 163 on a mountain bike doing a short steep climb. This is probably not far off my max heart rate which according to 220 minus age should be 172 for me. I've found the BPP so far to be fairly relaxed - I'll finish it then try some of the sessions at this link which should send the rate a bit higher http://www.livehard.co.uk/rowing-workou ... dont-suck/

The 220-age formula for MHR is a very inexact measure and is largely discredited as an urban myth - your observed MHR at maximal effort is a much more reliable number. There has been a lot of talk around this on these threads. You can get close to MHR by a very hard 5k+ or some intervals such as 7x 4'/1'R stepped down to max.
Here is the beginning of a paper that summarises it:

Journal of Exercise Physiology on line
Volume 5 Number 2 May 2002
Commentary
THE SURPRISING HISTORY OF THE “HRmax=220-age” EQUATION
ROBERT A. ROBERGS AND ROBERTO LANDWEHR
Exercise Physiology Laboratories, The University of New Mexico, Albuquerque, NM
ABSTRACT
THE SURPRISING HISTORY OF THE “HRmax=220-age” EQUATION. Robert A. Robergs, Roberto
Landwehr. JEPonline. 2002;5(2):1-10. The estimation of maximal heart rate (HRmax) has been a feature of
exercise physiology and related applied sciences since the late 1930’s. The estimation of HRmax has been
largely based on the formula; HRmax=220-age. This equation is often presented in textbooks without
explanation or citation to original research. In addition, the formula and related concepts are included in most
certification exams within sports medicine, exercise physiology, and fitness. Despite the acceptance of this
formula, research spanning more than two decades reveals the large error inherent in the estimation of HRmax
(Sxy=7-11 b/min). Ironically, inquiry into the history of this formula reveals that it was not developed from
original research, but resulted from observation based on data from approximately 11 references consisting of
published research or unpublished scientific compilations. Consequently, the formula HRmax=220-age has no
scientific merit for use in exercise physiology and related fields. A brief review of alternate HRmax prediction
formula reveals that the majority of age-based univariate prediction equations also have large prediction errors
(>10 b/min). Clearly, more research of HRmax needs to be done using a multivariate model, and equations may
need to be developed that are population (fitness, health status, age, exercise mode) specific.
Key Words: Cardiovascular function, Estimation, Error, Exercise prescription, Fitness.
INTRODUCTION
This short manuscript has been written to provide insight into the history of the maximal heart rate (HRmax)
prediction equation; HRmax=220–age. Surprisingly, there is no published record of research for this equation.
As will be explained, the origin of the formula is a superficial estimate, based on observation, of a linear best fit
to a series of raw and mean data compiled in 1971 (1). However, evidence of the physiological study of
maximal heart rate prediction dates back to at least 1938 from the research of Sid Robinson (2).
Research since 1971 has revealed the error in HRmax estimation, and there remains no formula that provides
acceptable accuracy of HRmax prediction. We present the majority of the formulae that currently exist toPrediction of Maximal Heart Rate 2
estimate HRmax, and provide recommendations on which formula to use, and when. We also provide
recommendations for research to improve our knowledge of the between subjects variability in HRmax.

[rascott]

@Lindsay - thanks, interesting, I knew it was an inexact estimate. My observed maximum I think is around 165 on the MTB but I will see how hard I can drive it on the erg after the BPP ends using one of the sessions you suggest..

Today was BPP 18.1 - 11,000m

Longest I've rowed - went OK, I quite enjoy these long SS rows. Target was to hit 2:11.06 pace.

[mitchel674]

@Lindsay - thanks, interesting, I knew it was an inexact estimate. My observed maximum I think is around 165 on the MTB but I will see how hard I can drive it on the erg after the BPP ends using one of the sessions you suggest..

Today was BPP 18.1 - 11,000m

Longest I've rowed - went OK, I quite enjoy these long SS rows. Target was to hit 2:11.06 pace.

@rascott - have you considered slowing down your SPM on these longer rows in the BPP? Your SPM rising through the second half of this piece looks a lot like what I experienced at this point in the BPP. I now realize that I was encouraging a weaker stroke and compensating by increasing my SPM. I've now backtracked and make a great effort to keep my SPM on my long SS rows at 20-22spm. This has helped me significantly in just a few weeks.

[rascott]

@rascott - have you considered slowing down your SPM on these longer rows in the BPP? Your SPM rising through the second half of this piece looks a lot like what I experienced at this point in the BPP. I now realize that I was encouraging a weaker stroke and compensating by increasing my SPM. I've now backtracked and make a great effort to keep my SPM on my long SS rows at 20-22spm. This has helped me significantly in just a few weeks.

yep good call...23/24 seems to be my natural rate in these sessions but I did notice it creeping up today during the row as I aimed to keep the average pace at 2:11.6...a couple of days ago I did a 30 min row at 22spm at a pace of 2:12 but today was 48 minutes...

[mitchel674]

@rascott - have you considered slowing down your SPM on these longer rows in the BPP? Your SPM rising through the second half of this piece looks a lot like what I experienced at this point in the BPP. I now realize that I was encouraging a weaker stroke and compensating by increasing my SPM. I've now backtracked and make a great effort to keep my SPM on my long SS rows at 20-22spm. This has helped me significantly in just a few weeks.

yep good call...23/24 seems to be my natural rate in these sessions but I did notice it creeping up today during the row as I aimed to keep the average pace at 2:11.6...a couple of days ago I did a 30 min row at 22spm at a pace of 2:12 but today was 48 minutes...

For your next long row, focus on staying at 22spm for the entire row at your target pace. These efforts have been eye opening for me. I wish I had made the efforts during the BPP.

[RayOfSunshine]

BPP 11.2 8x500 (target 1:54.9 1st 7, faster on final)... Here's the messed up part. I did a 9th interval because something screwy happened after my 1st one. RowPro started showing negative meters and the PM showed more the 500m. Even stranger, when I stopped it the PM didn't record the meters at all. Oh well, I got in some extra work. I was really shocked RowPro worked properly after that.


Time SPM HR
1 1:54.6 25 140
2 1:54.8 25 143
3 1:54.7 25 149
4 1:54.8 26 150
5 1:54.6 26 152
6 1:54.5 27 153
7 1:54.6 29 151
8 1:51.8 31 159

[Street]

Target was 1:48.9 for the pyramid this week. I thought I was going to struggle today as my golfers elbow has flared up but rowing didn't seem to irritate it so was pleased how consistent my times were in the end.

PP 2.1 Pyramid
14:27.9 - 4,000m - 1:48.4 - 27
0:54.4 - 250m - 1:48.8 - 28
1:48.6 - 500m - 1:48.6 - 28
2:43.0 - 750m - 1:48.6 - 28
3:37.3 - 1,000m - 1:48.6 - 27
2:43.0 - 750m - 1:48.6 - 27
1:48.5 - 500m - 1:48.5 - 27
0:53.0 - 250m - 1:46.0 - 27

[JerekKruger]

Pete Plan 1.3:

5x1500m/5r - 27:09.3 - 1:48.6 - 27.0

1500m - 5:27.8 - 1:49.2 - 25.1
1500m - 5:27.3 - 1:49.1 - 26.8
1500m - 5:27.0 - 1:49.0 - 26.6
1500m - 5:25.9 - 1:48.6 - 27.6
1500m - 5:21.2 - 1:47.0 - 28.8
r: 1307m

Still a little slower than last time (1.2s/500m on average) but I'm pretty pleased with the effort. Hopefully by next Monday my fitness will be good enough to do the Pyramid at sub 1:40 across the board again. If so I'll be confident going into the final week.

[RayOfSunshine]

BPP 11.3, 8k with rate restricted to 20 SPM

I targeted a pace of 2:12 throughout.

Time Meters Pace S/M
8:47.8 2,000m 2:11.9 20
8:47.9 4,000m 2:11.9 20
8:47.9 6,000m 2:11.9 20
8:47.9 8,000m 2:11.9 20

[hobbit]

@lindsay You piqued my interest with that fun article on the dubious origins of the HRmax formula. Being a professional nerd, I wondered if there was not a more recent article offering a more soundly based formula. And there is!

"Age-predicted maximal heart rate in healthy subjects: The HUNT Fitness Study" by B. M. Nes, I. Janszky, U. Wisløff, A. Støylen and T. Karlsen. Published in the Scandanavian Journal of Medecine and Science in Sports in 2012. Stick the title into Google Scholar, if you want to read the whole thing.

To cut a long story short, they show that the classic formula underestimates maxmimum heart rate in older people. After a careful statistical study of several thousand healthy Norwegians, they come up with a much better formula: HRmax= 211-0.64 x age. More complex formulae do not give better predictions. Surprisingly, several factors have no effect: VO2max, gender, obesity... The result can be in error by up to 10bpm, just due to the person to person variability.

To avoid the need for calculation, I converted the formula into a table (I'm sorry that it looks such a mess. It looks fine in the preview):

Age HRmax Age HRmax Age HRmax Age HRmax Age HRmax
30 192 40 185 50 179 60 173 70 166
31 191 41 185 51 178 61 172 71 166
32 191 42 184 52 178 62 171 72 165
33 190 43 183 53 177 63 171 73 164
34 189 44 183 54 176 64 170 74 164
35 189 45 182 55 176 65 169 75 163
36 188 46 182 56 175 66 169 76 162
37 187 47 181 57 175 67 168 77 162
38 187 48 180 58 174 68 167 78 161
39 186 49 180 59 173 69 167 79 160

Alan
PS This is my first post. Glad to be part of this friendly community.

[JerekKruger]

Pete Plan 1.4:

30mins - 7500m - 2:00.0 - 19.9 (597 strokes)

06:00 - 1499m - 2:00.0 - 20
12:00 - 1500m - 2:00.0 - 20
18:00 - 1499m - 2:00.0 - 20
24:00 - 1500m - 2:00.0 - 20
30:00 - 1502m - 1:59.8 - 20

I wouldn't normally post the longer easier sessions here, but this was so close to rowing OCD perfection. One day I will row the perfect 7500m 30 minutes at rate 20!

[Street]

I wouldn't normally post the longer easier sessions here, but this was so close to rowing OCD perfection. One day I will row the perfect 7500m 30 minutes at rate 20!

Haha so close, at least it's not just me that gets rowing OCD!

I was aiming for round numbers today too, but messed up the last one. Target was 1:55.8, getting closer to where I was last year!

PP 2.3 4x2000
30:35.9 - 8,000m - 1:54.7 - 25
7:40.0 - 2,000m - 1:55.0 - 25
7:40.0 - 2,000m - 1:55.0 - 25
7:40.0 - 2,000m - 1:55.0 - 25
7:35.9 - 2,000m - 1:53.9 - 25

[Dangerscouse]

I wouldn't normally post the longer easier sessions here, but this was so close to rowing OCD perfection. One day I will row the perfect 7500m 30 minutes at rate 20!

Haha so close, at least it's not just me that gets rowing OCD!

I was aiming for round numbers today too, but messed up the last one. Target was 1:55.8, getting closer to where I was last year!

PP 2.3 4x2000
30:35.9 - 8,000m - 1:54.7 - 25
7:40.0 - 2,000m - 1:55.0 - 25
7:40.0 - 2,000m - 1:55.0 - 25
7:40.0 - 2,000m - 1:55.0 - 25
7:35.9 - 2,000m - 1:53.9 - 25

You will be amazed how many people try and attain OCD perfection!!!