Aerobic Endurance


30 minute conversational pace row, 18 SPM, "easy" damper setting
(use HR monitor at an approximated aerobic HR range, pace based off this)


Amy: 5500m, HR range between 120-155

We decided to use a HR monitor today to gain some better information about how these types of efforts should be going and ultimately some better direction with the aerobic base work she's starting to include. 

HR is always a fickle measurement.  It's an absolute value and not reflective of your current fitness, so it requires some training and experience to actually get to, and isn't the most precise tool to calculate efforts with anyways.  Drink too much caffeine or train on a poor nights sleep, your HR will be 20 beats higher, and it's tough to accurately measure mixed modality efforts or longer efforts on undulating terrain.  More precise measurements on something like a longer row effort would be some derivative of power, which would be a derivative of a non-absolute score tested against your most recent fitness, taking into account what block of training you've just finished, travel, body composition, etc.

I still think HR it's a valid tool though, and more folks should be using it.  It can provide awareness of how easy "easy" efforts should feel, and especially potent when you want permission to dig a bit deeper.  A common protocol to follow:

2 min row all out
1 min rest, strapped in
2 min row all out
take highest HR possible

Calculate your aerobic base range as roughly 60-70% of your tested MHR.

Stay in this range for every long workout, until you feel like you understand the effort and can replicate without the use of the monitor.  

We'd probably take someone's max heart rate 2-3 times a year depending on their sport or goal, and eventually want them to "feel" what being aerobic means, and then give them liberties of effort in the training once that happens.