Training methods at each classification—typical work regimes
Adair Ferguson, BSc, BA (Human Mov’t), MSc (Qual.)
Sports Development Officer, ACT Rowing Association
| Classification | HR (approx % of max) |
Training methods | Stroke rate |
| U2 | <75% | Long slow distance, steady 10–20 km (up to 2 hrs) | 16–20 |
| U1 | 76–85% | 2–5 efforts, 8–20 mins each, short rests (1–5 min)at U2 | 20–24 |
| AT | 85–90% | 3–5 pieces of 3–12 mins (total no more than 20–30 min), short recoveries 1–2 min or when HR falls below U2 | 26–30 |
| TR | 90–100% | 4–8 efforts of 1–4 minutes, work/rest ratio of 1:2 or 1:3; pyramids/rate change work useful | 28–32 |
| AN | NA | Up to 10 efforts in a set, 1–5 sets, duration of each piece 15 seconds up to 3 min, total work not to exceed 15 minutes, work/rest ratio 3:1 to 1:1. | 32–40 |
N.B. Recovery rates may vary considerably between crews and among individual crew members. In general heart rates should fall to about 110–120 beats/min between intense longer efforts (2–4 minutes for masters) or between sets of intense shorter efforts (e.g. sets of repeated 15 seconds to 2 minute pieces) before another intense effort or intense set of efforts is tried.