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I would only recommend tandem ergs for fairly competent and/or experienced rowers but they are incredibly useful for troubleshooting synchronization issues in a team boat and even more so, to practice shifts in rhythm (starts, accelerations, rate shifts, sprints, etc.)

Thanks! I've been busy making humans the last couple of years but it's always nice to help make better rowers when I can as well :)

Starting with your last question, UT1 volume for a single sessions should generally be about 1/2 of your median UT2 volume (and no more than 2/3). So if most of your UT2 sessions are 60 minutes then 30 minutes at UT1 pace is ideal. I also wouldn't suggest doing more than 50 minutes of UT1 in a single session for anyone, even if you are using a high volume program (just increase frequency). As for HR, I wouldn't train based on HR. UT1 is done close to threshold, so either you are going too fast and feel a bit of lactate buildup over time or you don't. Make sure you don't. It is fine to err on the conservative side for UT1 sessions to ensure you stay aerobic, the training effect simply requires you to hang out on the aerobic side of threshold for awhile. You don't need to be riding the line to get that effect. As for your first question, HR is loosely tied to effort but many other things can impact it. You're HR can be high without blood lactate being high and vis versa, but those situations are very specific. This video was speculating on one of those. If you sprint all out for 1' your blood lactate will go up to failure but your HR will lag. This doesn't really mean much. The lactate is what determines the training effect in most instances. Hope that helps!

@TravisGardner yes it does. Im starting to get more of these things now that ive watch more of your videos... ill come up with better questions next time but after ive listenned them all. They feel like im listenning to something new (because even people like stephen seiler dont speak this way about HR zones) but very logical and sensefull at the same time. Thanks for your time, theyre great

It would depend on what you're doing exactly. Unless you're training like a body builder or power lifter you should be fine.

@ Gotcha!! Thanks a lot

Well, it used to be 1:53 for 50 minutes, so a 6 second loss over 15 minutes is fairly steep!

Zone 2 in any activity will influence weight loss and blood sugar. This discussion is targeted towards competitive performance though.

Good question. Tough to answer. It really depends on which zone you're working. Kind of all of the above as far your questions go. Do the workout as designed. Don't cheat on stroke rate or push harder than you've been instructed (a well-designed training session should keep you in the zone you're supposed to be in). Provide quality feedback about how you're feeling to your coach. Observe your teammates and if you're recovering as well or better than they are while performing well yourself then you're in a good place. If not, make some changes. Wish I could give you a better answer but this one requires a bit more intimate involvement in the moment.

Carlos Dinares spoke a lot about Joules being consistent from training to racing when he was active on UA-cam about 15 years ago. Look up his stuff. I think he could direct you better than me on this topic. For my part, I try to design my training sessions in a way that the appropriate power/spm is maintained but I haven't measured it out to the degree you are. I just trust my instincts based on years of coaching. For better or for worse when you're coaching larger groups of kids (and don't have an elite budget) you just don't have time to pick apart everyone's numbers in great detail so you develop strategies to get the best result with the time and resources available. Good luck and thanks for the question. If you have luck with Carlos please circle back and let us know what you found out.

Forget the past! Only the present and future matter :) Glad you've found your way!

Purely from the perspective of a spectator and not based on knowledgeable insight from direct experience with the sport, I'd say short track would not compare well to traditional rowing distances as the longest events appear to be in the 2' range (for men). Also, the POWER in power endurance denotes that there is a strength component. High performance rowers are generally competing at 34-43 spm which means there is a high power output per stroke to reach the same maximal efforts that use cadences of 90ish (cycling) to 180ish (running), and I'm guessing skating cadences are closer to running. I've always though long track skating would be an interesting activity to pursue as a cross training option for rowing though.

I love it. Cycling in zone 2 was my favorite way to cross train when I was a high performance rower. Cycling is tailor-made for true long slow distance. On that note, you need a lot more volume than a rowing workout. I generally suggest 2-3 times your normal rowing steady state volume (but make darn sure you are spinning high and light). I liked cadences in the 85-95 range and a gear light enough that I could talk and eat no problem while riding. Not your question, but running is also great cross training for rowing as it is load bearing and rowing is not (and running is also what we evolved to do). For running you can do zone 2 or 3 though I personally prefer zone 3. Running and rowing have very similar training profiles actually.

@@TravisGardner Thank you very much for the very elaporate answer, it is very helpful😀👍

There's a lot of content on the channel about how to execute a UT2, how UT2 is not the same as Zone 2 training, and how Zone 2 training is not an ideal way to train aerobically in this sport. If you are just training for health and fitness I wouldn't recommend more than 1 anaerobic (interval) workout every two weeks, so burnout should not be an issue. Cycling is ideal for zone 2 training so if that is what you want I'd say get a spin bike. If you want a power endurance rather than muscular endurance activity, then the concept 2 is what you want. Final note, do 83 percent of your training at an spm under 19, and another 9 percent under 25 spm. The next 6 percent keep it under 29 and then the last 3 percent you can reach into the 30s. If you have questions on any of the other videos about UT2, Zone 2, etc. just leave a comment and I'll answer it when I see it.

Right on! Look me up if you find yourself in the Portsmouth, NH area and I'll sear up a steak for you while we catch up!

Great to hear you're still rowing! Mike and I had a great time coaching you back in the day.

Unfortunately I would say it is likely the same unless the issue is the tube having to move back and forth with her. The one benefit would be that (assuming she is rowing well and the slides are working as intended) her neck would only move back and forth relative to the tube's source during the body pivot rather than the whole stroke.

@@TravisGardner thanks Travis

I can't speak to your form without seeing you row but I can say that I've never worked with a male athlete who rowed well and couldn't hit at least mid-2:teens for steady state. I would suggest logging your steady state in that split range at 16-18 spm. Do a nice slow warm up then complete about half your normal volume split into 5' sections with as much rest as you want. In time you will be able to row longer sections and more overall volume. If you want more meaningful insight than a UA-cam comment can provide, I suggest setting up a consult at gtsrowing.com and we can talk in more detail after reviewing some video. Short answer, 2:32 is a steady state split that I would expect for 60+ year old woman. You are not that slow. Something is holding you back from your natural ability as a teenaged male. If your coach can't help you identify what that is then you need a better coach.

Thank you for responding! Just to be clear are you suggesting doing 20 minutes split up into 5 minute sections with a 2:12-2:18 split. Also is my 2k time also weirdly slow or is that average (maybe a little below average). Again thanks for any responses given.

Yes that is what I'm suggesting as a starting point. Progress from there back to doing your ut2 without breaks holding the same splits. And yes, your 2k time is slow. But you are also young and light. If this is your first season don't sweat it too much as you will get faster. Look up Mark Rippetoe and follow his novice progression in the weight room while continuing to improve your technique and aerobic fitness and you'll be fine.

I think there is a miscommunication here. Your splits are quite strong given your metrics and fall within the top end of the range I described for males (as would be expected for a 78 year old athlete). Keep doing what you're doing. It's working.

@@TravisGardner Many thanks for your feedback.

Crossing your threshold has a clear physiological marker in that you will move from controlled breathing (however heavy) to uncontrolled breathing. If you experiment with some 20-30 minute rows at 22-24 spm (following an easy warm up) and staying within a 3 second split range, drop 1 second every 10 minutes and pay attention to when this breathing shift occurs. I recommend training about 2-3 seconds slower than that point for your UT1 volume. For example, warm up 10 minutes then start rowing a 1:58 for 10 minutes at 22, then 1:57 for 10 minutes at 23, and 1:56 for 10 minutes at 24, then paddle for 5'. Let's say you notice a shift in your breathing about 25 minutes in. We can estimate your threshold between 1:56/1:57 and you can target future UT1 rows at 1:59.

Perfectly well described, thank you Travis, I was wondering do you do any coaching sessions/programs/etc??

I do! Just swing over to gtsrowing.com for options. My email and phone are there too if you need to connect with any questions before committing to anything.

My contact info is on gtsrowing.com. Feel free to ping my via phone or email and maybe I can direct you to a good coaching option in your area. As for books, Running with Lydiard by Arthur Lydiard and High Performance Rowing by John McArthur are my top pics. There are no websites or online communities that stand out to me as being superior quality except maybe Decent Rowing on UA-cam.

Glad I could be of assistance. This is a common misconception in rowing and also with less experienced coaches. You don't want a straight back, you want a strong back. Most rowers will also confuse a directive to "sit up" with "be rigid". You want to be loose but powerful. Think of how a boxer would hold their body in a fight. They aren't rigid, they are poised and ready to strike. You can also think of how you would set your back in a tug of war contest. Obviously you need to transfer a lot of power from the ground to the rope through the body and if you were rigid you would be weaker.

Wow, those are great visualizations! I’m going to hop on and try the boxer and tug of war imagery. Thank you! ✨

Do it!

They are the same. If you are rowing and not focusing on leg muscles you are doing something very wrong. The first 80% of the rowing stroke is more or less a horizontal combination of squat and deadlift.

@@TravisGardner Is the air type more effective for leg muscles?

If you are using it to cross-train, just do the same that you would do for your running miles. If you want to compete as a rower, then apply Lydiard's guidelines for MASS to rowing and complete your long rows at a cadence under 19 spm.

@@TravisGardner Thank you.

What splits are you holding and for how long? Are you an on-the-water rower or indoor only?

I prefer to minimize rest for water (but don't skip water for the sake of continuous rowing). I was able to keep breaks under 20 seconds by having the water bottle beside me with the lid removed. Quick reach, drink, and return and you're good to go.

@@TravisGardner thank you im going to do that

140 watts for 60 minutes would be good for a slightly above average high school girl if her stroke rate was kept under 19 spm.

@@TravisGardner thank you sir

No