This training category calculator is based on some of the training notions of Marlene Royle and others as stated in articles which appear in the Craftsbury Sculling Center's technical tips section. The article that summarizes the categories and their derivation and benefits is called "Performance-Based Training Paces: How Fast or Slow to Row?".
Roughly equivalent zones appear also in Volker Nolte's Rowing Faster
in a chapter on Improving Anaerobic Threshold by Wolfgang Fritsch.
The women's racing team at the Ashland Rowing Club uses these training categories to guide their training. It seems to provide a useful framework for structuring workouts and monitoring progress. Your experience may vary.
The women's racing team at the Ashland Rowing Club uses these training categories to guide their training. It seems to provide a useful framework for structuring workouts and monitoring progress. Your experience may vary.
Several folks I know who subscribe to Royle's training advice have difficulty with the Cat
IV "anaerobic threshold" workout of "3 x 20-minutes with 5-7 minutes rest [in] between at stroke rate 24." This is certainly beyond my capability. If my average 500/m pace for
20-minutes all-out is 1:50.0, then my Cat IV 500/m average is 1:52.0. I cannot row 3 x 20 minutes at that pace. Realistically, I
might make it through one and a half intervals, but not two and certainly not a third. For what it's worth, I feel very gratified to be able to do 2 x 20 at a pace of 1:55.
On the other hand, the Cat III intervals seem on the easy side. For me, based on the 1:50 split time for 20-minutes, that would be 1:48, which would be quite comfortable in the recommended 5 x 5 minute intervals (same source as above). These are supposed to be "intense" but, in fact, they would be a breeze compared to the suggested 3 x 20-minute intervals.
On the other hand, the Cat III intervals seem on the easy side. For me, based on the 1:50 split time for 20-minutes, that would be 1:48, which would be quite comfortable in the recommended 5 x 5 minute intervals (same source as above). These are supposed to be "intense" but, in fact, they would be a breeze compared to the suggested 3 x 20-minute intervals.
This is my experience. What's yours?
4 comments:
Nifty.
I noticed that on your calculator, the Cat VI range is 18-22 seconds, but Royle has two ranges "13-18 seconds slower per 500-meters in well-trained athletes and 18-23 seconds slower per 500-meters in club-level or masters athletes."
You are correct. That's partially why I included the option to edit the range values. You can edit the range to suit your needs. Can a masters athlete be a well-trained athlete?
Dear Fellow Rowers,
The training categories were not developed by myself per se but are derived from Fritsch, with whom Volker Nolte worked in Germany. Nolte brought the system to Canada. In my work with Ed McNeely, as an athlete and co-author, Mc Neely, was the physiologist for Rowing Canada was using these performance based paces. I used and them when training as an elite athlete and adopted them as a coach. If you do not have access to physiological testing paces based on a blood lactate test performance-based paces are the next best thing as they make sure you don't over train your paces especially Cat VI and V and Cat III not to be over done as well for the desired training effect. The 3x20' at Cat IV is a tough one but some of the top masters athletes that are fit can do it. Other need to scale back. Athletes that struggle with Cat VI at the well-trained pace- meaning it feels harder than conversational to them-are encouraged to drop the pace a bit so it is "conversational" and build up. Everyone is a little but different so we have to make modifications as needed in a plan. Thank you for your interest, it is much appreciated.
Marlene Royle
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