www.global-rowing-service.com

  Rowing - Specific Scripts / Training

 Interval or Steady State Training / Over training Syndrome / Relaxation and Recreation Time-Table / Sport-Physiology click on the titlebar 
to switch the language

 

 

Relaxation and Recreation times / 放鬆與休閒 times

 
Aerobic Level
Workout Intensity   
 60 - 70%
Example :
Basic -  fitness   Hf ~ 155 - 160
 
 
Workout Intensity 
75 90 %
Mixed Level  Aerobic Anaerobic
 
Example : 
Race
Anaerobic
Alactic + lactic acid Level
Example:
Start + 500 or 1000 m
(supercompensation )
Anabolic Level
 
Example :
Power Practice    
 ( K / KA / SKA )

With Effects on the Muscle Nervous - System

Steady Recreation

Steady Recreation!
 
NO!
 
NO!
 
NO!
 
NO!
 
NO!

Fast Recovery

 
 
After 
45 min 1 hour
After 
1 1,5 hours
After 
1 1,5 hours
After 
1 1,5 hours
90 95 % Recovery Relaxation   
(with good Capability)
 
 
~ After
6 hours
 
After
6 hours
 
After
6 - 9hours
 
After
9 hours
 
After
9 hours
Full Recovery / Relaxation  
(with very good Capability / more than > 100 %)
 
 
   ~ After     
12 15 hours
 
     After
12 14 hours
 
   After   
24 36 hours
 
   After   
36 42 hours
 
   After    
36 hours

     This table should give an orientation only!                                                                            Joern Grosskopf / Lin Yong-Long

  • Notice! : An untrained athlete needs approximately the double of this time to recover!