1.  Training planning and
analysis tips
 Rowing technique videos
 Applicable bits of rowing
research
Jarek Mäestu
Sports Scientist (PhD),
Ex rower and rowing coach,
Rowing Academy Scientist
SPORTLYZER
ROWING ACADEMY
DISTRIBUTION OF
TRAINING INTENSITIES
Annual training plan

2. SPORTLYZER
ROWING ACADEMY
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.
If not tracking the zones the coach may only assume to which certain energy pathway the
training has influenced the athlete and how does this further reflect the adaptation.

3. SPORTLYZER
ROWING ACADEMY
One of the methods is based on lactate concentration in blood and was successfully
used in former East Germany and unified Germany (Hagerman, 2000), with the
intensities divided into four intensity zones based on blood lactate concentrations
measured post exercise.
By following the trainings of the rowers the contribution of each intensity zone to annual
training plan was calculated.
Training period Training intensity zones % of total training volume
I II I+II III IV
Lactate below
2 mmol/L
Lactate 2-4
mmol/L
Lactate 4-8
mmol/L
Lactate above
8 mmol/L
Preparatory period
Autumn/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. SPORTLYZER
ROWING ACADEMY
US national team incorporated slightly more detailed zone descriptions, with purely
anaerobic intensities also in use.
Training
intensity zones
used in US
national team
(modified from
Hagerman,
2000)
Zone description Workout
time
Effort
(%)
HR max
(%)
Lactate
(mmol/L)
Energy systems involved
Anaerobic 1 10-30s 100 NA NA PCr
Anaerobic2 30-90 s 95-100 NA max Anaerobic lactic
Transportation 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 aerobic
Utilization 2 30-120 min 65-75 65-75 below 2 Aerobic
Utilization 3 30-120 min 55-65 55-65 below 2 Aerobic

5. SPORTLYZER
ROWING ACADEMY
The 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 the
first ventilatory turnpoint, Zone 3 to intensities higher than the second ventilatory turnpoint
and Zone 2 to intensitites between the two ventilatory turnpoints.
Three zone model based on
the ventilatory turnpoints.
Black line indicates minute
ventilation and blue line the
corresponding lactate
concentration (modified from
Seiler et al., 2009)

6. SPORTLYZER
ROWING ACADEMY
So far we have viewed intensity zone models that are described by heart rate values for
athletes to control intensity. However, intensity zones based on 2000 m racing speed
have 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/interval
length (min)
Zone1 Below 70 Over 90
Zone 2 70-75 30-90
Zone 3 75-85 10-30
Zone 4 85-95 6-10
Zone 5 95-100 3-6
Zone 6 100-110 1

7. SPORTLYZER
ROWING ACADEMY
In conclusion
There is no general rule which intensity zone model could be suggested for annual
planning. Although the availability today of the GPS devices can make the speed model
attractive to use, the intensity control by heart rate is probably more effective. At least for
analyzing the trainings, the three zone model could be most effective, as it is based on
physiological changes in the body.

8. SPORTLYZER
ROWING ACADEMY
References
• Fritsch W. Rowing. Meyer & Meyer Sport, 2000
• Guellich A, Seiler S, Emrich E. Training methods and intensity distribution of young
world-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 of
intensity and duration in endurance training. Sportsci 2009; 13: 32-53.

9. SPORTLYZER
ROWING ACADEMY
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