Zone 2 Heart Rate is NOT THE SAME as Oxygen Utilization 2 (UT2) Training
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- Опубликовано: 21 июл 2024
- This is a direct follow up to my video, The TRUTH about ZONE 2 HEART RATE training for ROWERS - • The TRUTH about ZONE 2...
Watching that first may help but this one stands pretty well on it's own regardless.
It may be confusing because they share the number 2, but that is the only thing Zone 2 HR Training and Oxygen Utilization 2 (UT2) Training have in common. Zone 2 HR Training is defined by your HR as compared to your Maximum HR. Oxygen Utilization 2 is defined by the concentration of lactate in your blood, usually measured in millimoles. Just because those ranges intersect for a small group of athletes does not mean they intersect for all athletes. Correlation is not causation.
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![UNDERSTANDING UT1 STEADY STATE [FOR ROWING] and How to Execute a UT1 Training Session](http://i.ytimg.com/vi/gaZudbfGjmQ/mqdefault.jpg)
![UNDERSTANDING UT1 STEADY STATE [FOR ROWING] and How to Execute a UT1 Training Session](/img/tr.png)
Hi, Travis. Great video. Very informative. Keep them coming. You mentioned that in an aerobic base building phase you should spend 80% of your training in the UT2 zone. Out of curiosity, what makes up the other 20%? Looking forward to seeing some more world records from you on the erg.
Very happy to hear they are helping! The breakdown I use in the base building phase is: 83% UT2, 8% UT1, 6% AT, 3% Transport. Do not include warm-up, warm-down, active recovery, lifting, etc. in this calculation. Use only your minutes at UT2, UT1, AT, and TR for your denominator. When you get within a couple months of competition, these values will shift to 53% UT2, 30.5% UT1, 3.5% AT, 10.2% TR, 2.1% Lactate, and .7% Alactate.
Travis Gardner I’m starting a base-building block on June 1, so this is great information to have. Thanks so much! Apart from having your blood lactate tested, is there a way to determine when you’re operating at 2mMol, so that you know what split/heart rate corresponds to that lactate level?
@@sjkress Certainly, outside of the elite training centers you probably aren't going to see anyone actually using blood lactate testing. If you haven't already check out my video about UT2, ruclips.net/video/96GlwADqZGE/видео.html. You can skip the rowing parts and just listen to the discussion at the beginning and end. That will help you determine the effort/split appropriate. Once you have heart rate from a couple dozen sessions you can start to extrapolate what HR ranges are appropriate for you when you are training UT2. If you're looking for a bit more guidance, check out gtsrowing.com ;)
Many thanks!
Travis Gardner when you say active recovery do you mean the time between intervals (e.g., 0:30 off part of 0:30 on / 0:30 off)? Or do you mean walks and anything below UT2?
This was one of the most comforting videos I have watched in a good while! On recovery days I tend to run around 60 min at a steady state with an average heart rate between 110-120. My UT2 erg sessions are 45-60 min and I keep an average STR @18. My heart rate averages 150, and by the end of the session, it is just north of 160. Haven't measured my lactate but the legs feel fine. I am a 50-year-old LW sculler. I thought I was doing something wrong but now I get the individuality aspect.
Great follow-up! I've always been an athlete with a higher heart rate for UT2, 90-100 mins at 235 watts/ 160-165 bpm is consistent for me. I always watch people doing 130 bpm and it blows my mind, for me that's barely moving, even on the bike I'll be in the 150s for 3+hrs. It's a good reminder how valuable knowing your own lactate zones is, and not looking over your shoulder for training zones. Cheers!
Thanks Erik, some good points here. Those people at 130 bpm may be working at the same effort you are at 160-165 bpm, their heart just functions differently. It amazes me how accepting people can be of our exterior differences...tall/short, mesomorph/endomorph, etc. but still think that our internal functions align... Your note about cycling HR is important also, HR at a given blood lactate is going to be different depending on the activity. Cycling uses less musculature so it going to require less cardiac output (read HR) than would rowing at the same aerobic effort. That fact alone is enough to undermine the idea of zoned HR training.
This truly was helpful - thank you.
You're welcome!
I think it might be nice to see a description of what UT2 and UT1 is supposed to feel like for those of us who have never had blood lactate levels measured. I have a heart rate monitor so I can correlate how I feel to a heart rate, but I have no idea what my lactate levels are. My current method is to row for about 10 minutes at a pace that is better than my PR for a 1 hour pace and then decide whether I'm doing a zone 1, 2, or 3 workout based on how I feel after about 10 mins. If I feel good, I do a zone 3. If I feel sore or tired, I do a zone 1. If I'm kind of on the fence I do a zone 2. So most of my workouts tend to be at a heart rate of around 130-150 and if I'm feeling good I bump it up to 150-170. I can't maintain higher than 170 for very long but anything below that I can do for at least 1 hour. My muscles don't start getting sore to a significant extent unless I'm above 170.
You don't need to measure blood lactate levels. Staying within UT2 or UT1 is fairly straight forward if you use the parameters I've described in my videos addressing each zone. If your effort, spm, volume, and drag factor fall within the appropriate ranges you be training the associated energy system.
Hey Travis, great video as usual. Thanks for sharing so much great information.
I have a question regarding your stroke rate / blood lactate comment around 4:15 in the video.
You say that at higher than r19 most people will start to show higher blood 🩸 lactate values. Isn’t that more dependent on pace (or force/stroke) than on rate itself? I’d actually argue that at higher stroke rates (pace being equal) you’ll be producing less force per stroke, hence recruiting smaller/less motor units, resulting in less Type IIa/x fibers being engaged, meaning less reliance on glycolysis and thus less lactate production?
I guess the other argument for lower stroke rates is the time left between strokes to oxidize lactate and “micro-recover".
Looking forward to reading your reply! Thanks again mate
Thanks for the question. You are correct that blood lactate is dependent on watts/split but I am speaking with the assumption that you are working at a high effort per stroke and that spm is used like a gear. Each energy zone is best trained within a certain range of stroke rates (for most people that is 14-18 for ut2 and 22-24 for ut1). That is one of the things that distinguishes ut2 from zone 2. UT2 is in part defined by stroke rate. You can train zone 2 at any spm and the higher you go, the less effort per stroke you will apply. If you do this, your legs will not have the strength to perform well at race effort.
You must always remember that rowing is a power endurance sport. You cannot apply aerobic training principles from a muscular endurance sport to a power endurance sport without accounting for the specific needs of the latter.
Hope that helps clarify things a bit!
@@TravisGardner i appreciate your reply and the nuances you introduce! Very helpful. Do you have a video explaining the different zones you use (ut2-1, etc…)? I’m familiar with running and cycling zones but not the rowing ones you talk about.
Thanks again!
Hi, Travis. First off, apologies if I've missed something obvious here. You seem to be saying that Zone 2 heart rate is not necessarily the same as UT2 heart rate, in that the UT2 heart rate - if I understand it correctly - is about training below the aerobic threshold aka the first ventilatory threshold. But though it is not often explained or explored fully, the principles behind heart rate training and the conventional heart rate zones are that they function as proxies for lactate levels; the idea behind Zone 2 is that it is synonymous with training below the aerobic thereshold, below 2 mM/L. Implicit in that - though again, granted, it is not clear - is that if this heart rate range is too light for you to train at the point just below 2mM/L, then you would set your "Zone 2" boundaries higher, as the athletes you cited did.
In other words, I don't think Zone 2 is as set in stone as it appears to be, and is just another way of describing long, steady state training below the aerobic threshold, like UT2. It's a different label for the same thing.
I think I follow what you are saying here but if "Zone 2" is a malleable definition as you suggest then the definition is useless. When I speak about Zone 2 HR I am referring to the 60-70% (sometimes 65-75%) that the general population will see when they search for "What is Zone 2 HR training?" online. UT2 is defined by blood lactate concentration AND spm, not HR, though it has become a common misconception in recent years that the latter is the case.
Thanks for taking the time to reply. I get what you're saying. Ultimately, the point I raised was fairly trivial. My basic assertion was that in both Zone 2 and UT2 training the goal is to maintain blood lactate levels at or below 2mM/L. They're essentially different designations for the training of the same energy system. I fully accept that the rowing specific demands of UT2 also mandate maintaining relevant power per stroke at that lactate concentration, which thus dictates a set rate or stroke rate range.
Hey Travis, great video. Stuck in quarantine with my Model C erg. Started doing 7.5k and went to 10k - HR ave 157-164. Caught video from Cam and decided to build my aerobic base by doing 90 min pieces at zone 2 - HR ave 120ish. Bit of a grind. Some of the points you brought up I recognize - at 49, I am not training for seat in my nation's 8. What guidance do you have for "master" rower looking to get fit?
Hi Richard, I think the biggest advice I can give is that unless you are going for some overriding competitive goal which is intrinsically motivating on its own, there is absolutely no reason to grind through sessions. Structure your training in a way you enjoy it and that keeps you healthy while avoiding injury. If 10k is enjoyable, stick with the 10k.
One thing I do advocate is to avoid repeating the same volume day to day. If 10k is the most you enjoy, alternate days of 10k aggressive and 6k relaxed, or 12k/6k. Using a load/unload pattern is significantly better for creating a positive training stimulus and facilitating consistent improvement. Do be careful falling into the trap of going faster on your shorter days. Keeping them 4-8+ seconds slower than your longer, "aggressive" days is important.
Hope that helps. Check out my site gtsrowing.com if you'd be interested in a consultation call to talk through training options some more. Always happy to help athletes find the most effective training program for their needs.
@@TravisGardner Thanks Travis - I will take a look at the website and will give load/de-load pattern a try.
If you used percentages of power taken from some form of FTP test (20 min, 5k/6k) would this provide a more or less accurate way of calculating training zones that heart rate if you don't have access to blood lactate testing?
Hi Adam, thanks for the question. Before answer I do want to clarify that I've never used blood lactate testing with my athletes, so that is not necessary to find the right training zones. All of my coaching relies on RPE, observing the athletes during training, collecting feedback, and developing an understanding over time of how each training category should feel. To your question, no, I do not believe percentages drawn from testing is a good way to determine training zones or HR. Some people's UT2 is much farther from their testing paces than others. Athletes who are VERY good at using oxygen (from a genetic standpoint) are going to train much closer to their testing paces than athletes who are normal and certainly athletes with VERY strong hearts (again, from a genetic standpoint). Those athletes are going to have training paces much farther from their testing paces. Testing paces also assume athletes are producing and ideal performance, which is rare for most, and impossible for the majority. To determine your training zone with regard to either power or heart rate you will have to reverse engineer them. You need to collect a lot of data completing workouts appropriate to each training zone, and then extrapolate data from your observed output to determine your statistically significant zones. It is also important to note that zones are not universal across activities or conditions. For instance cycling will use lower HRs than rowing due to the lower percentage of recruited muscle groups. Also, your heart rate will be much higher in hot/humid conditions than they would be in nominal or cold/dry conditions. Sorry I can't give a clean answer, but unfortunately that is the issue with heart rate. Tf everyone understood that then the companies that produce the equipment would not sell as many units and they therefore have no motivation to inform their consumer base of the true complexity involved. As to basing training paces off of testing performance, it will give you a crude estimate, but the likelihood for error is very large. I do have videos for each training zone talking about typical sessions and how they should feel. I'd recommend checking those out if you haven't already.
What do you think of the 80/20 training? I’ve just started doing this and have my drag on 130 and do 50-120min and let my avg split sit around 2:09-2:11 HR is between 128-138. If I feel my legs too much I push less as I want to stay more fresh for my test ergs. Do you agree? Keep UT2 light and don’t let the ego come into play to get a lower split.
Hello E, to answer your questions as directly as I can without writing a novel...no, I do not agree. 80% aerobic/20% anaerobic (if that is what you are referring to) is just something that looks pretty on paper but has no practical application to endurance training. Anaerobic training should make up a smaller percentage of your training minutes both in and outside of the competition period. There are no athletes where 130 drag is appropriate for UT2 if your goal is to row fast on the water in something other than a single (and a VERY small number of people for whom it is appropriate went time trialing for mid-distance or distance). 2:09-2:11 for UT2 is quite slow unless you are a youth female athlete, and if you a youth female then 130 drag is DEFINITELY too high. HR is different for every individual so those numbers don't really mean much without a lot more context. And UT2 is not a light activity. It is a LOW RATE activity done at a moderate to hard effort per stroke. The rate is what controls the overall energy expenditure and RPE. There is no training zone in rowing that is trained with light strokes because it is a power endurance sport, not a muscular endurance one.
I'd be happy to help provide better direction if you want to ping me for a consult over at gtsrowing.com. Sounds like you're putting in a lot of work and you could see some great results with a better approach.
Please say effective work per stroke not power per stroke as power per stroke isn't a thing
As a former Physics major I understand where you are coming from George, but I'm using the sports definition of power and not the physics definition (i.e. the ability to exert a maximal force in as short a time as possible)