The Benefits of Training with Heart Rate

By: Jamie Baffa, NK Customer Service Representative

JamieIn order to compete effectively rowers need to log countless steady states to develop a strong aerobic base. The question then becomes how do I maximize my gains during those long steady state rows? The most effective way is by monitoring your heart rate and adjusting the intensity of your work accordingly. By utilizing constant heart rate monitoring you can guarantee your body continues to use its aerobic systems without introducing painful lactic acid into the blood stream. For long steady states you want to stay at 75% of your maximum heart rate throughout the entire workout. For most athletes this will be between 150-160bpm. By constantly monitoring your heart rate you can ensure that you do not transition from aerobic to anaerobic work in the middle of a steady state thereby maximizing your training and giving you a leg up on the competition.

2 thoughts on “The Benefits of Training with Heart Rate

  1. 150-160 bpm is appropriate for only a small percentage of athletes.

    Maximum heart rate is a complicated subject, and there are many formulas to compute an approximation of it. One of the more common is 220-age. Based on that, 150 steady state would only be appropriate for 20 year old athletes.

    A person’s maximum heart rate can vary from this general formula, and an athlete needs to determine their actual maximum rate. Complicating this, an athlete can train their maximum heart rate, increasing it somewhat, thus effectively increasing their maximum steady state heart rate.

    There is also discussion on how to develop a strong aerobic base, and “countless” hours may be sub-optimal.

    Also, the athlete needs to at times train above AT so as to train their mind and body to function effectively at the limits of their physiological limits, for instance, the last 200 meters of a race.

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