Heart Rate training zones, and suggested Erg workouts.
UT2: Endurance Training
The aim of UT2 training is to develop a sound aerobic base by continous exercise for a set time or distance.
| Time | Distance | Stroke Rate | Heart Rate/Effort |
|---|---|---|---|
| 60-90 mins | 15-25km | 18-20 | 70-75% |
UT1 Strength/Endurance Training
UT1 training aims are similar to those of UT2. The training is carried out at a higher intensity and is done for about the same total time, but done in intervals, such as 2 x 20mins.
| Time | Distance | Stroke Rate | Heart Rate/Effort |
|---|---|---|---|
| 30-60mins | 15-20km | 20-24 | 75-85% |
AT: High Intensity Training
AT training is the highes sustainabe training intensity that can be maintained before the build up of lactate acid seriously impacts upoun performance. Generaly carried out in 8 - 10min intervals.
| Time | Distance | Stroke Rate | Heart Rate/Effort |
|---|---|---|---|
| 24-40mins | around 15km | 24-28 | >90% |
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