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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 RUclips 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 RUclips.

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

If you are rowing a 1:35/500m split for an hour then either your machine is not a C2 or the monitor is not working properly.

@@TravisGardner sorry it was a typo. I'm doing a 2:35 split. I do my 4x4 HIIT intervals at a 2:05 split and my heart rate peaks at 183.

Try to connect with a high level coach in person for a few sessions. It will make a world of difference vs trying to figure it out on your own. Your performance simply indicates poor technical execution most likely related to suspension on the drive. These are aerobic splits I would expect from a 65+ year old woman (which is not meant to be derogatory, simply an example of what type of body rows 2:35 splits for steady state). 2:05 splits for 4x4 would be appropriate for an average or slightly below average high school girl.

@@TravisGardner thanks for taking the time to respond to a random Internet person. No offense taken, i appreciate the direct feedback - it's actually kind of funny. I'll definitely be looking for some coaching. Currently working through a pulled muscle in my back, so I've had to switch over to a stationary bike while I rehab. Thanks for all your videos. I've had a ton of fun learning to row and you helped a lot (or maybe not, lol)

I am not familiar with the ski erg or cross country skiing in general.

I don't. You may find this video helpful, ruclips.net/video/1eryiRmSV9w/видео.html

The limitations of one training medium should not restrict you from taking advantage of the flexibility of another. And if you are a sculler you can absolutely change your oar settings per session. When I coached high performance training groups of in small boats we shifted our oar settings daily to match the boat they were in (1x, 2x, 4x). And that was with 6-12 athletes. It doesn't take more than 60 seconds per oar.

Two points here that should help, 1) You should always avoid a flat loading pattern as it is the least effective way to progress fitness. Let's run with your example of 30' a day. You'll get a far better training stimulus shifting between 40' firm and 20' light or 45' firm and 15' light than you will doing 30s every day. The core principle of training is stress and adapt. The higher volume will create a better training stimulus and the low easy volume will keep you moving while facilitating adaptation and recovery. The 30/15/30/15 is just a step on the way to 45/15/45/15 or even better, 60/30/60/30. 2) Your short days are your easy days. Your long days are your hard days. Don't make the mistake of going hard on short sessions and light on the long ones. That just brings you back into a flat loading pattern. Also, note that UT2/UT1 ratios are around 10% in the general base building phase and 60% in the pre-comp/comp phase. In other words, you'd do a 30' UT1 for every 300' (or 5x60') of UT2 in base phase and 180' of UT1 (or 6x30') for every 300' of UT2 in the precomp/comp phase. Hope that helps!

Anything in particular you'd like to hear?

What is the best length of time to set a goal over? Do you have a process with an athlete? You mentioned if they have some goal in their head you often tell them it will take longer than they think. What about when they don't already have a number in their head? (This is my situation). Is it dangerous to set a very stretch single season goal even if you're progressing well?

Great question. Power is VERY specific to the motion being used, plus you must realize that your squat ability is a measure of strength, not power. There is no way to replicate the rowing stroke with weights or other resistance exercises, so if you want to maximize performance with rowing any kind of endurance-based distance (essentially anything more than 80 seconds) then you would need to use UT2, UT1 for your aerobic work. Neither of these are HR based zones, so don't let the 60/70/80 stuff distract you. While the majority of athletes will fall in the 70-80 range for UT2, it is a bell curve with a significant number of outliers and if you are one of those outliers HR training will sabotage your progress. My cliff notes version of what you should do is row in the 14-18 spm range, with a drag factor about 10-20 lower than you plan to race with, use a progressive warm up, then settle into a steady pace that is firm but sustainable. Ignore the HR. If you can say more than a couple sentences while rowing you're going too easy. If you can't get out one or two sentences without losing your breath then you're going too hard. Hope that helps. Good luck!

Thanks for catching that. I meant to say that you can also do AT and TR as steady state but these zones are generally best trained with intervals. Point being, while "steady state" is almost always a term applied to aerobic training, it can refer to any effort performed at a consistent and sustainable effort for the allotted time/distance.

@@TravisGardner Thanks for clarifying, Travis. I’m getting the overall training picture.

Google "Zone 2 Heart Rate Training Zone". You will not see anything defining it at 70-80% HFMAX. If you want to redefine zone 2, you will need to cast a far larger net than this comment section.

@@TravisGardner i know. I had the same Problem to find the "true" Zone 2. Ist is at 70-80% HFMAX and at 60-70% HFreserve. And most Articles mix the two because they think HFreserve=HFmax.

I have no experience with or insight into the SkiErg or Airbike.