Distribution of training intensities - an annual training plan


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In order to get the maximal benefit of training, the rower (coach) should know the categories of training intensities, or in different terms – the intensity zones.

The individual intensity zones help the coach to describe training intensities for particular athlete in order to maximize the benefit of each training session.

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Distribution of training intensities - an annual training plan

  1. 1.  Training planning andanalysis tips Rowing technique videos Applicable bits of rowingresearchJarek MäestuSports Scientist (PhD),Ex rower and rowing coach,Rowing Academy ScientistSPORTLYZERROWING ACADEMYDISTRIBUTION OFTRAINING INTENSITIESAnnual training plan
  2. 2. SPORTLYZERROWING ACADEMYIn order to get the maximal benefit of training, the rower (coach) should know thecategories of training intensities, or in different terms – the intensity zones.The individual intensity zones help the coach to describe training intensities for particularathlete in order to maximize the benefit of each training session.If not tracking the zones the coach may only assume to which certain energy pathway thetraining has influenced the athlete and how does this further reflect the adaptation.
  3. 3. SPORTLYZERROWING ACADEMYOne of the methods is based on lactate concentration in blood and was successfullyused in former East Germany and unified Germany (Hagerman, 2000), with theintensities divided into four intensity zones based on blood lactate concentrationsmeasured post exercise.By following the trainings of the rowers the contribution of each intensity zone to annualtraining plan was calculated.Training period Training intensity zones % of total training volumeI II I+II III IVLactate below2 mmol/LLactate 2-4mmol/LLactate 4-8mmol/LLactate above8 mmol/LPreparatory periodAutumn/winter 90-94% 5-8% 98-99% 1% 0-1%Winter/Spring 86-88% 5-9% 93-95% 4% 1-3%Competition period 70-77% 15-22% 92-93% 6% 2%Training intensity zone distribution during the annual cycle (modified from Hagerman, 2000)
  4. 4. SPORTLYZERROWING ACADEMYUS national team incorporated slightly more detailed zone descriptions, with purelyanaerobic intensities also in use.Trainingintensity zonesused in USnational team(modified fromHagerman,2000)Zone description WorkouttimeEffort(%)HR max(%)Lactate(mmol/L)Energy systems involvedAnaerobic 1 10-30s 100 NA NA PCrAnaerobic2 30-90 s 95-100 NA max Anaerobic lacticTransportation 90s-10min 90-95 90-95 6-10 Anaerobic lactic (most)Aerobic (less)Anaerobic threshold 10-20 min 85-90 85-90 4-6 Anaerobic lactic (less)Aerobic (most)Utilization 1 10-40 min 75-85 75-85 2-4 Predominantly aerobicUtilization 2 30-120 min 65-75 65-75 below 2 AerobicUtilization 3 30-120 min 55-65 55-65 below 2 Aerobic
  5. 5. SPORTLYZERROWING ACADEMYThe three zone model has also been proposed and successfully used in rowers(Guellich et al 2009; Seiler et al. 2009) with Zone 1 corresponding to intensities below thefirst ventilatory turnpoint, Zone 3 to intensities higher than the second ventilatory turnpointand Zone 2 to intensitites between the two ventilatory turnpoints.Three zone model based onthe ventilatory turnpoints.Black line indicates minuteventilation and blue line thecorresponding lactateconcentration (modified fromSeiler et al., 2009)
  6. 6. SPORTLYZERROWING ACADEMYSo far we have viewed intensity zone models that are described by heart rate values forathletes to control intensity. However, intensity zones based on 2000 m racing speedhave also been proposed (Fritsch, 2000)Training intensity zones defined by the 2000 m race speed (modified from Fritz, 2000)Intensity Zone Intensity level(% of racing speed)Workout/intervallength (min)Zone1 Below 70 Over 90Zone 2 70-75 30-90Zone 3 75-85 10-30Zone 4 85-95 6-10Zone 5 95-100 3-6Zone 6 100-110 1
  7. 7. SPORTLYZERROWING ACADEMYIn conclusionThere is no general rule which intensity zone model could be suggested for annualplanning. Although the availability today of the GPS devices can make the speed modelattractive to use, the intensity control by heart rate is probably more effective. At least foranalyzing the trainings, the three zone model could be most effective, as it is based onphysiological changes in the body.
  8. 8. SPORTLYZERROWING ACADEMYReferences• Fritsch W. Rowing. Meyer & Meyer Sport, 2000• Guellich A, Seiler S, Emrich E. Training methods and intensity distribution of youngworld-class rowers. Int J Sports Physiol Perf 2009; 4: 448-460.• Hagerman FC. The physiology of competitive rowing. In: Garrett Jr W, Kirkendall DT,editors. Exercise and Sport Science, Lippincott Williams & Wilkins, Philadelphia 2000:843-73.• Seiler S, Tonnessen E. Intervals, thresholds and long slow distance: The role ofintensity and duration in endurance training. Sportsci 2009; 13: 32-53.
  9. 9. SPORTLYZERROWING ACADEMYHey, before you go!Please Tweet, Like, +1 and share this presentationif you found it helpful or entertaining.Next slide: learn more about the Rowing Academy
  10. 10. Sportlyzer Rowing AcademySportlyzer Rowing Academy is No 1 source forrowing coaches looking for inspiration and ideas to:• make training plans more effective• plan and analyze athletes progress better• learn from other coaches experienceDiscover more• Annual training plan• Distribution of training volume• Training intensityMore related reading