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 10–30 km (up to 2 hrs) | 16–20 |
| U1 | 76–85% | 2–5 efforts, 10–30 mins each, short rests (1–5 min)at U2 | 20–24 |
| AT | 85–90% | 3–5 pieces of 5–20 mins (total no more than 30–35 min), short recoveries 1–2 min or when HR falls below U2 | 26–30 |
| TR | 90–100% | 3–5 efforts of 3–8 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 up to 3 min, total work not to exceed 15 minutes, work/rest ratio 3:1 to 1:1. | 32–40 |