Watt Training Program

[sentinal93]

Here is an older post. Has anyone tried this training program, or at least have any thoughts on it?

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Tel's Tales: How To Improve Your Ergo Score
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"Here is a programme that will help improve your ergo time over 2,000
metres. The sessions can be substituted into an existing training programme.

"Traditional training methods are designed to improve the functional
efficiency of the body, which in turn will lead to an improved performance. Different training bands are identified by heart rate. Using heart rate is a useful method of controlling intensity because it is so simple. Heart rate
increases in proportion to an increased demand for oxygen from working
muscles. Therefore it is a reasonable tool for monitoring intensity certainly for aerobic workouts.

"However, it does have its limitations once you reach your heart rate max. At this point, a continuing increase in effort has to be met by the anaerobic system and so different intensities of anaerobic work cannot be identified by heart rate. The point where work becomes anaerobic (as
measured by the accumulation of lactate acid) and measured as a percentage of heart rate max varies from one individual to another. To measure the aerobic and anaerobic thresholds accurately requires complex and expensive test procedures.

"Unlike traditional interval training, which is determined by either time
or distance, this new system is based on performance every session of both stroke rate and pace. "The point of failure" is when you are unable to maintain either the stroke rate or pace stated in the programme. At this
point you stop, recover and start again; this process is continued until
the prescribed time, at which point each level is completed.

"The reason that stroke rate is included in "the point of failure" is
because, when you exercise, there are two things going on. There is the useful work, which is measured by the monitor, and there is the cost of effort, which cannot be seen. The two combined represent the total effort
expended during the session. Although guidance on stroke rate is given in
other programmes, they are not compulsory. This means that the athlete can carry out the session at the most comfortable rate. By fixing the stroke rate for each session, the cost of effort element of training is
also challenged.

"An added advantage of this system is that, because it is task specific,
you will make substantial gains in performance even though you reduce the total training volume. The disadvantage is that every session requires you to go to failure repeatedly which can be quite unpleasant. For this
reason this training method should only be attempted by those people
training for an event and not used as a general exercise routine or those exercising as part of a weight management programme.

"You need- a copy of the 500m metre pace/watts conversion table which can be found in the Training Guide on the website:
http://www.concept2.co.uk/guide/guide.p ... conversion

"Method.

"Your current 500m split from your 2,000m time is called "T" and the
stroke rate associated with T is 34. T+1 is 25 watts above race pace and T-1 is 25 watts below race pace.

"Pace, T-3, T-2, T-1, T, T+1, T+2, T+3, T+4, T+5
Watts, T-75, T-50, T-25, 2K, T+25, T+50, T+75, T+100, T+125
Rate, 28, 30, 32, 34, 35, 36, 37, 38, 39
Time (mins), 50-60, 40-50, 30-45, Test, 18-20, 15-18, 12-16, 10-14, 8-12

"The sessions are simple: you row at the intensity indicated to failure,
rest and start again. Repeat this until you have completed the total amount of minutes at the intensity required. Recovery time
is not included; you go again when you feel ready.

"Definition of failure- if either the pace or the stroke rate falls below
that required for three consecutive strokes this is failure.

"The sessions can be done sequentially as shown in the table above. They
can also be substituted into an existing programme to add variety. But if you have limited time then this programme can be spread over 4 sessions/week for a total of 12 weeks by combining-

"T-3 plus T+5 on Day 1.
T+2 plus T+3 on Day 2.
T-2 plus T+4 on Day 3.
T-1 plus T+1 on Day 4.

"T, or test sessions, should be carried out every four weeks to reassess
your reference pace.

"These sessions can be quite challenging and should only be attempted by
experienced athletes."

[Carl Henrik]

Seems like a fine program, all those intensities will bring about very noticeable adaptations. My thoughts:

You can make it usable for people who are not advanced rowers by just a few adjustments:

- Skip, change down or make the rating-advice a cap (from above). It may be too much to think of for beginners. Plus 34spm for 2k is higher than what most normal (human/nonmonster) people should be doing.

- Let the step length of 25 w instead be ¼ of weight (in kg) watts. That way small women (100w for 2k) won't be plodding at 25 w for an hour or supposed to pull lower than their low pull for 8 minutes. A weight dependency on step size as opposed to a 2k wattage dependency will also allow non CV/conditioning- people to pull strongly and get a good stimulus and also show and enjoy they are at least strong enough while developing all that is required for the 2k.

- Unless highly motivated, the requirement of going to failure will kill your motivation after a few weeks. Require going until very fatigued and allow until failure.

- Point out the shorter and the fewer rests, the better, but that going to failure on the first intervals will make you need too much rest later on. Save it for the latter part for the best overall performance and psychological well being.

- Cap from above rest periods to the least value of 4min and work duration just sustained. If the rower wants a much shorter break than this, he should have rowed longer.

- Total work time of every session need only be 50%, roughly: (30, 20, 15, Test, 10, 9, 8, 6)min.