All the routines in this training programme are based around you working at a percentage of your maximum heart rate (MHR). There are two ways to calculate this. The first way, the formula 220 - your age, only provides a loose estimate. For a more accurate measurement, follow the below protocol:
First of all a word of warning, you should be fit and healthy before you carry out this procedure. You should not have drunk alcohol in the previous 24 hours nor have drunk strong tea or coffee in the previous 3-4 hours.
You will need a Concept2 Indoor Rower and a heart rate monitor and interface. Run through your normal warm up routine and when this is done you are ready to start. Set up the monitor by first pressing READY+TIME and using the set digits, set the split time to 1:30 on the PM2 and by setting Intervals:Time to 1:30 on the PM3.
With the main display set to 500m split time, row for 1m 30secs at a heart rate that does not exceed 140 b.p.m
Increase the power by 25 watts and continue for another 1m 30secs. Continue increasing the power by 25 watts each 1m 30secs until you blow.
|
Watts
|
25
|
50
|
75
|
100
|
125
|
150
|
175
|
200
|
|
500m
|
4:01.0
|
3:11.3
|
2:47.1
|
2:31.8
|
2:20.9
|
2:12.6
|
2:06.0
|
2:00.5
|
Watts
|
225
|
250
|
275
|
300
|
325
|
350
|
375
|
400
|
|
500m
|
1:55.9
|
1:51.9
|
1:48.4
|
1:45.3
|
1:42.5
|
1:40.0
|
1:37.7
|
1:35.6 |
|
Watts
|
425
|
450
|
475
|
500
|
525
|
550
|
550
|
600 |
500m
|
1:33.7
|
1:32.0
|
1:30.3
|
1:28.8
|
1:27.4
|
1:26.0
|
1:24.7
|
1:23.8
|
By pressing recall you can read off your heart every 1:30 and you can record the highest figure, which will be your own MHR.
If you don't have an interface then you will need someone to help you by recording the heart rate from the wrist monitor.
When you have found your own MHR, you can amend the programme, substituting your own figures for the training percentages indicated.