Tech Tip: Follow Your Heart(rate)

by GRP Row assistant coach Krystal Melendez

GRP rowers Emily Delleman (left) and Sera Moon Busse (right) during a recent training session

As our resident GRP rowers settle into the last bit of winter training before going south for liquid water, they've been trying to hone in on steady state zones by playing with a couple of metrics, heart rate being one. There are many ways to define 'steady state' but a simple version is a continuous and consistent aerobic effort sustained for an extended period of time. There is typically a heart rate range given when working the steady state zone. The exact heart rate range varies from person to person and also shifts based on the definition of steady state. Exercise scientists debate about precise definitions but for a rower in winter training, I find approaching heart rate training with curiosity helpful to gauge what's happening inside your body. There are many heart rate monitors available and most can sync up to the erg monitor, giving you another number to engage with. Below are two workout models to include heart rate training into your winter season.

Drift up

Pick a split on the erg and stay consistent with that split for the entirety of the workout. It's a challenge but possible with some reflection on the split before coming into the workout. You want to pick a split where you could have a brief conversation with the person next to you, but not full-on paragraphs. You also don't want to be breathing so hard you can only get a few words out. Watch your heart rate and see what happens! With a couple trials of honing in on the right split for you, you'll likely see your heart rate slowly drift up throughout the workout. 

Settle down

Pick a split similar to the previous 'drift up'. You'll hold that split when you are on the "rest" portion of an interval. For as many rounds as desired, go as hard as you can (with good technique) for 35 seconds, then shift to the previously picked split and hold it for 5 minutes. It's common to finish a hard piece and then slump to rest. It is a challenge to hold the split BUT you'll see over the 5 minutes that your heart rate will settle back down and be ready for the next burst. 

By using these two models you’ll learn more about how your heart rate acts during variable efforts and will be able to narrow in on what steady state means for you. Heart rate based training is one of many ways to train and think about the sport. As we hit the ergs for a couple more weeks, it's nice to listen to our hearts.