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Advanced Aerobic Efficiency Reset 10-week program

Author

William Chambers

All plans by this Coach
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Length

10 Weeks

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Plan Description

This plan has been designed for the Advanced Masters Rower, that want to re-set their Aerobic Base and build a stronger Aerobic Foundation to support more high intensity work later in the season.

Athletes generally achieve:
Increased Aerobic Efficiency power (watts) at <75% heart rate peak 2Mmol/l
Reduction in body fat due to increased use of fat for fuel by the Aerobic energy system
Increased power to weight

The plan includes;
How to test and track your Aerobic efficiency over time.
Link to online Masterclass course, 'How to set up your polarised heart rate zones'.
Template to identify and set up your heart rate zones to a polarised training approach.
Link to Masters Rowing Group on Facebook for exchanging ideas and inspiration.

This program should be considered as a 10-week phase of training prior to building Aerobic Endurance and Power. Expect weekly training volumes between 7 - 10 hours per week.

Average Volumes
7 sessions per week
8 hours per week
500 TSS per week

How you will do it:
With a heart rate watch and heart rate belt
Some sessions can also be done on your bike, hiking or kayaking, for variety
With patience and discipline to keep on investing in your aerobic energy system

Designed by Bill Chambers, and is the same framework used by the same elite Masters Crews that achieved an 87% win record in 2018 & 2019.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Rowing x5
6:10 hrs 1:30 hrs
Day Off x1
—— ——
Other x1
1:18 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Rowing
6:10 hrs 1:30 hrs
Day Off
—— ——
Other
1:18 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

William Chambers

Faster by Bill Chambers

Specialising in coaching Masters Rowers to high performance results.

  • 1:1 personal coaching to high performance
  • Online Master Classes for Masters Rowers
  • Downloadable high performance training plans on TrainingPeaks
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