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
TESTING FOR
INDIVIDUAL ANAEROBIC
THRESHOLD
0
1
2
3
4
5
6
7
0 5 10 15 20 25 30
Lactate(mmol/L)
Minutes
Day 1-145 b/min
Day 2-150 b/min
Day 3-155 b/min
Day 4-160 b/min

2. SPORTLYZER
ROWING ACADEMY
Recently we indicated that monitoring the anaerobic threshold is an important
parameter for measuring the performance of rowers. Although the most widely used
parameter 4 mmol/l lactate concentration can be used for performance prediction, its
value as the intensity for particular athlete is questionable, as:
• Usually the rapid accumulation of blood lactate into the bloodstream occurs in the
blood lactate range of 3 – 5.5 mmol/l;
• Studies have shown that rowers are not able to exercise at 4 mmol/l lactate
concentration for a long period. This could suggest that for most of the rowers this
intensity overestimates the individual anaerobic threshold;
• Overestimation of anaerobic threshold leads to inappropriate determination of training
intensity zones.
If the anaerobic threshold has been measured during incremental test in the laboratory
(whatever the used method was), it would benefit if the coach makes an additional check
of the threshold using constant loads of different intensities.

3. SPORTLYZER
ROWING ACADEMY
Control of the individual anaerobic threshold
Further control of the individual anaerobic thresholds is best done in the boat (or on the
rowing ergometer) using various constant, at least 30 minutes long intensities, and a
portable lactate analyzer. This can be done during a routine long distance training
workout.
The intensity and the corresponding heart rate that were measured during the
incremental test in the lab should be taken as the pinpoint and the first constant load on
the water should be approximately 10% (15 bpm) lower.
For example, the heart rate at anaerobic threshold during the incremental test was 160
bpm. Now we can design the protocol to test for individual anaerobic threshold. Blood
samples should be collected for lactate testing at least 5 times during each test.
• Day 1 – at least 30 minutes at 145 bpm
• Day 2 – at least 30 minutes at 150 bpm
• Day 3 – at least 30 minutes at 155 bpm
• ............

4. SPORTLYZER
ROWING ACADEMY
The aim of this testing is to find out the maximal intensity where blood lactate
concentration is held constant or where it does not increase more than 0.5 mmol/l.
Therefore, the number of the tests depends on when the increase in lactate
concentration begins.
0
1
2
3
4
5
6
7
0 5 10 15 20 25 30
Lactate(mmol/L)
Minutes
Day 1-145 b/min
Day 2-150 b/min
Day 3-155 b/min
Day 4-160 b/min
Figure1. Lactate concentrations at different intensities at on-water rowing
We can see that the highest intensity where lactate concentration was held constant
(steady-state) was at 155 bpm. This can be taken as the intensity for individual
anaerobic threshold. Further control of the individual anaerobic threshold is less time
consuming, since the approximate pinpoint intesity is known.

5. SPORTLYZER
ROWING ACADEMY
The heart rate deflection point (Conconi method) has also been shown to be valid in
rowing if the target heart rate is used as training intensity guidance. This test can be done
with rowing ergometer and heart rate monitor – no gas analyzers or lactate devices are
needed, making the method practical for coaches.
Set up a test protocol, with suggested guidelines:
• At least 15 one-minute workloads, if not reached then decrease the load increment;
• Initial load can be 40 watts with the increment of 20 W for males and 15 W for
females;
• Heart rate should be monitored continuously or recorded at the end of each load;
• Work until exhaustion;
• At the end of the test download the heart rate data or plot the heart rate values
against the workload.
Additional practical possibilities for individual
anaerobic threshold determination

6. SPORTLYZER
ROWING ACADEMY
You can see that initially the heart rate
increases linearly with the load. After a
certain point the increase is much smaller.
This breakpoint corresponds to anaerobic
threshold (Figure 2).
The corresponding heart rate at the
deflection can be taken as the value to use
in trainings as shown by Hofmann et
al., 2007 (Figure 3).
Figure 3. Rowing at anaerobic threshold
derived from heart rate deflection point
and the corresponding blood lactate
concentration on ergometer and on-
water rowing.
Hofmann et al. Int J Sports Med 2007;
28: 964-969.0 10 20 30
70
90
110
130
150
170
190
Water Ergometer
0
2
4
6
8
10
12
Target HR
Time
HR(b.min-1)
La(mmol.l
-1
)
Figure 2. The deflection point (blue line) of the
heart rate value during the incremental test

7. SPORTLYZER
ROWING ACADEMY
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8. Sportlyzer Rowing Academy
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Discover more
• General overview of anaerobic threshold in rowing (slideshow)
• Incremental testing in rowing (slideshow)
• Energy system contribution in 2000m rowing (research paper)
More related reading