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Jarek MäestuSports Scientist (PhD),

Ex rower and rowing coach,Rowing Academy Scientist

SPORTLYZER

ROWING ACADEMY

TESTING FOR INDIVIDUAL ANAEROBIC

THRESHOLD

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Recently we indicated that monitoring the anaerobic threshold is an important parameter for measuring the performance of rowers. Although the most widely used parameter 4 mmol/l lactate concentration can be used for performance prediction, its value as the intensity for particular athlete is questionable, as:

• Usually the rapid accumulation of blood lactate into the bloodstream occurs in the blood lactate range of 3 – 5.5 mmol/l;

• Studies have shown that rowers are not able to exercise at 4 mmol/l lactate concentration for a long period. This could suggest that for most of the rowers this intensity overestimates the individual anaerobic threshold;

• Overestimation of anaerobic threshold leads to inappropriate determination of training intensity zones.

If the anaerobic threshold has been measured during incremental test in the laboratory (whatever the used method was), it would benefit if the coach makes an additional check of the threshold using constant loads of different intensities.

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Control of the individual anaerobic threshold

Further control of the individual anaerobic thresholds is best done in the boat (or on the rowing ergometer) using various constant, at least 30 minutes long intensities, and a portable lactate analyzer. This can be done during a routine long distance training workout.

The intensity and the corresponding heart rate that were measured during the incremental test in the lab should be taken as the pinpoint and the first constant load on the water should be approximately 10% (15 bpm) lower.

For example, the heart rate at anaerobic threshold during the incremental test was 160 bpm. Now we can design the protocol to test for individual anaerobic threshold. Blood samples should be collected for lactate testing at least 5 times during each test. •Day 1 – at least 30 minutes at 145 bpm•Day 2 – at least 30 minutes at 150 bpm•Day 3 – at least 30 minutes at 155 bpm•............

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The aim of this testing is to find out the maximal intensity where blood lactate concentration is held constant or where it does not increase more than 0.5 mmol/l. Therefore, the number of the tests depends on when the increase in lactate concentration begins.

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Figure1. Lactate concentrations at different intensities at on-water rowing

We can see that the highest intensity where lactate concentration was held constant (steady-state) was at 155 bpm. This can be taken as the intensity for individual anaerobic threshold. Further control of the individual anaerobic threshold is less time consuming, since the approximate pinpoint intesity is known.

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The heart rate deflection point (Conconi method) has also been shown to be valid in rowing if the target heart rate is used as training intensity guidance. This test can be done with rowing ergometer and heart rate monitor – no gas analyzers or lactate devices are needed, making the method practical for coaches.

Set up a test protocol, with suggested guidelines:• At least 15 one-minute workloads, if not reached then decrease the load increment;• Initial load can be 40 watts with the increment of 20 W for males and 15 W for

females;• Heart rate should be monitored continuously or recorded at the end of each load;• Work until exhaustion;• At the end of the test download the heart rate data or plot the heart rate values against

the workload.

Additional practical possibilities for individual anaerobic threshold determination

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You can see that initially the heart rate increases linearly with the load. After a certain point the increase is much smaller. This breakpoint corresponds to anaerobic threshold (Figure 2).

The corresponding heart rate at the deflection can be taken as the value to use in trainings as shown by Hofmann et al., 2007 (Figure 3).

Figure 3. Rowing at anaerobic threshold derived from heart rate deflection point and the corresponding blood lactate concentration on ergometer and on-water rowing.

Hofmann et al. Int J Sports Med 2007; 28: 964-969.0 10 20 30

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Figure 2. The deflection point (blue line) of the heart rate value during the incremental test

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Discover more

• General overview of anaerobic threshold in rowing (slideshow)• Incremental testing in rowing (slideshow)• Energy system contribution in 2000m rowing (research paper)

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