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Advanced Aerobic Efficiency Reset 10-week program

Author

William Chambers

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

rowing intermediate advanced masters weightloss hr based tss based base period

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:10 hrs 1:30 hrs
—— ——
1:18 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:10 hrs 1:30 hrs
—— ——
1:18 hrs 3:00 hrs

Training Load By Week


William 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

Sample Day 1

1:00:00
60TSS
Aerobic Base - Start of the plan

This is the start of the plan to build your aerobic foundation over the next 10-weeks.
Make sure you have completed the Masterclass online (link below) and set up your heart rate zones established with the attached file.

https://row-fast-masters-rowing-school.teachable.com/p/masters-rowing-annual-training-heart-rate/?preview=logged_out

Sample Day 2

1:15:00
75TSS
5 x 15 minutes (zone 2)

Sample Day 3

1:30:00
90TSS
90 minutes (zone 2) aerobic level check

Progressively warm into the session, building up to zone 2 over the first 5-minutes.

Sample Day 4

1:00:00
60TSS
60 minutes (zone 2)

Build the start of the session, like all sessions, in a progressive way. This will help your energy system to 'turn on' and not create demands on other energy sources and or systems. 
You want to be burning fat and mitochondria vs. burning sugar and slowly exhausting yourself.

Sample Day 5

1:00:00
60TSS
60 minutes (zone 2)

Build the start of the session, like all sessions, in a progressive way. This will help your energy system to 'turn on' and not create demands on other energy sources and or systems. 
You want to be burning fat and mitochondria vs. burning sugar and slowly exhausting yourself.

Sample Day 6

1:30:00
90TSS
3 x 30 minutes (zone 2)

Play around with the stroke rate for some variety, yet stay in zone 2. I like to alternate between 5 min at 18 and 5 min at 20 and then back to rate 18...
Build the start of the session, like all sessions, in a progressive way. This will help your energy system to 'turn on' and not create demands on other energy sources and or systems. You want to be burning fat and mitochondria vs. burning sugar and slowly exhausting yourself.

Sample Day 8

1:15:00
75TSS
5 x 15 minutes (zone 2)

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