Concept2-Sailing Rowing Guide.indd - Fletcher Sport Science
Concept2-Sailing Rowing Guide.indd - Fletcher Sport Science
Concept2-Sailing Rowing Guide.indd - Fletcher Sport Science
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Section 4 Physiological Demands of <strong>Sailing</strong> & Training Plans<br />
Light wind (5-7 knots) windsurf race. Heart rate average 86% of Max HR,<br />
race duration 31 minutes.<br />
100%<br />
80%<br />
60%<br />
40%<br />
20%<br />
% of Max HR (182bpm)<br />
Max Intervals<br />
Hard Intervals<br />
Lactate Threshold<br />
Endurance<br />
Easy Fat Burner<br />
Easy Fat Burner<br />
RECOVERY<br />
92%<br />
0%<br />
0%<br />
14:10:53<br />
Time<br />
14:20:53 14:30:53<br />
14:40:53 14:50:53 15:00:53<br />
15:10.53<br />
In stronger winds the heart rate tends to be about 10-15 beats lower (approx. 85% of max<br />
HR) than a similar race in light wind conditions. In the heart rate trace below race the<br />
mean heart rate for the 39 minute duration of the race is 86% of maximal heart rate but<br />
it is important to note that the heart rate is much steadier (represented by a flat line) when<br />
compared to the light wind conditions.<br />
Moderate wind (12-15 knots) windsurf race. Heart rate average 86% of Max HR,<br />
race duration 39 minutes<br />
100%<br />
80%<br />
60%<br />
40%<br />
20%<br />
% of Max HR (182bpm)<br />
Level 6<br />
Level 5<br />
Level 4<br />
Level 3<br />
Level 2<br />
Level 1<br />
Recovery<br />
62 / Concept 2 Indoor <strong>Rowing</strong> <strong>Sailing</strong> <strong>Guide</strong><br />
% of Max HR (182bpm)<br />
100%<br />
86%<br />
0%<br />
0%<br />
12:20:07<br />
Time<br />
12:30:07 12:40:07 12:50:07 13:00:07 13:10:07 13:20:07 13:30:07<br />
80%<br />
60%<br />
40%<br />
20%<br />
% of Max HR (182bpm)<br />
100%<br />
80%<br />
60%<br />
40%<br />
20%<br />
Section 4 Physiological Demands of <strong>Sailing</strong> & Training Plans<br />
Windsurfer Training Plan<br />
Athlete Level 1 & 2<br />
Week/Session 1 2<br />
Phase 1 4 minute Test<br />
1 3 x 8’ 4’ r @22-24 80-85%HRR 2 x 12’ 90” r @ 18 65%HRR<br />
2 3 x 8’ 4’ r @24-26 80-85%HRR 2 x 15’ 90” r @ 18 65%HRR<br />
3 3 x 8’ 5’ r @26-28 85-90%HRR 2 x 18’ 90” r @ 18 65%HRR<br />
4 3 x 8’ 4’ r @22-24 80-85%HRR 2 x 12’ 90” r @ 18 65%HRR<br />
Phase 2 4 minute Re-test<br />
5 3 x 6’ 3’ r @24-26 80-85%HRR 2 x 15’ 90” r @ 18 65%HRR<br />
6 3 x 6’ 3’ r @26-28 85-90%HRR 2 x 18’ 90” r @ 18 65%RHR<br />
7 3 x 6’ 3’ r @28-30 90%HRR 2 x 20’ 90” r @ 18 65%HRR<br />
8 3 x 6’ 3’ r @24-26 80-85%HRR 2 x 15’ 90” r @ 18 65%HRR<br />
Phase 3 4 minute Re-test<br />
9 4 x 4’ 3’ r @24-26 85%HRR 2 x 18’ 90” r @ 18 65%HRR<br />
10 4 x 4’ 3’ r @26-28 85-90%HRR 2 x 20’ 90” r @ 18 65%HRR<br />
11 4 x 4’ 3’ r @28-30 90%HRR 2 x 23’ 90” r @ 18 65%HRR<br />
12 4 x 4’ 3’ r @24-26 85%HRR 2 x 28’ 90” r @ 18 65%HRR<br />
Phase 4 4 minute Re-test<br />
13 4 x 90” 90” r @ 32-36 Max 2 x 12’ 90” r @ 18 65%HRR<br />
14 5 x 90” 90” r @ 32-36 Max 2 x 15’ 90” r @ 18 65%HRR<br />
15 6 x 90” 90” r @ 32-36 Max 2 x 18’ 90” r @ 18 65%HRR<br />
16 4 x 90” 90” r @ 32-36 Max 2 x 12’ 90” r @ 18 65%HRR<br />
* HRR = Heart Rate Reserve – see page 9<br />
Concept 2 Indoor <strong>Rowing</strong> <strong>Sailing</strong> <strong>Guide</strong> / 63
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