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Catalog of Training-Categories // Waterpractice

水上訓練法內容介紹及範例

Name / Category
Target /
improvement
of
Control Dimensions
Examples
Velocity
in %
Lactate in mmol / l
  
SF in
strokes/min.
Hf  in
beats/ minute
 
K / R
Compensation / Regeneration
active rest
relaxation after high intensive practice and performance to rebuild lactate
a.s.o.
Technique:
< 70 %
Hf < 145
4 – 12 km easy rowing
Methodic
Time of  each single Stimulus
Nr. of Repeats
 
Time
1 x
15 – 60 min.
EXA
 
 
Extensive Endurance  
Cardiovascular system and Metabolism
in aerobic range,
Lipid metabolism. 
Technique:
stroke-size,
endurance of concentration
Control Dimensions
10 – 25 km
with resting-time at the turning-point
Check:
time-results over fixed part/distances,
lactate,
heart-rate
70 – 80 % 
< 2,0
< 22
140–160         male
148 – 168
female
or ~ max. Hf
minus 45 
Methodic
30 – 60 min.
1 – 2 x
3 – 5 min.
40 – 120min.
 
INA
 
 
Intensive Endurance
Aerobic Intensive Endurance:
Lipid metabolism,
Aerobic carbohydrate
Metabolism, increasing of the substrate throughput
Ability to differentiate,
Technique:
Decreasing of drive-time, better acceleration during the driveway
Control Dimensions
2–4 x 3 – 5 km
4 x 4 km
2 x 7,5 km
2 x 10 km
 
Check:
time-results over fixed part/distances,
lactate,
heart-rate
75 – 85 %
 
2 – 4
18 – 26
156 – 168 m
164 – 172 f
or max. Hf
minus 30 
Methodic
10 – 60 min.
2 – 4 x
2 – 5 min.
40 – 100 min.
 
HINA
 
 
High Intensive Endurance
Carbohydrate metabolism,
Specific power-endurance
 Technique:
Strokewidth, strokestrength, team-synchronicity, rhythm accentuation, decreasing the drive-time
Control Dimensions
2-3 x 2-3 km
2 x 2000 m
2-3 x 1000 m
2-3 x 7 min.
Check:
Distance/Time-results and driveway per stroke over 1 – 3 km,
500 – 1000 m.
Lactate, Oxygen uptake
Velocity
in %
Lactate in mmol / l
 SF  in
strokes/min.
 H   in
beats/ minute
85 – 100 %
 
4 – 8
24 – 34
> 180
or Hf at the threshold ~ 4 
 
Methodic
Time of  each single Stimulus
Nr. of Repeats
Time
3 – 10 min.
2 – 3 x
10 – 15 min.
Up to 90min.
WSA
 
Racing
Specific Endurance
 
middle part
Lactacide metabolism,
Carbohydrate metabolism.
Technique:
Stabilization in high SF, tactical ability. 
Control Dimensions
Distances:
500 m
1000 m
1500 m
95 – 100 %
> 8 – max.
RF

Methodic
1:20 – 7 min.
1 – 4 x
10 – 15 min.
Up to
70 min. 
Start /
- Spurt
Race-Tactics
Control Dimensions
4 – 8 x 250 m
2 – 4 x 500 m
108 – 110 %
StSF / RF
Methodic
0:40 – 2 min. 
2 – 4 x
5 – 15 min.
Race-
Finish
Motivation and Mobilization,
ability of full usage of the energy-systems.
Control Dimensions
1000-2000 m,
rising-profile
with speed-finish,
relations –performance.
Check:
Time-results over 250–2000m Lactate,
Result 6minTest
About 102 %

RF + 2
Methodic
3 – 8 min.
 
1 – 2 x

10 – 15 min.

S
 
Speed -
improve-
ment
Energy-depot.
 
 
 
Technique:
Mastering of  high
SF,
Team-synchronicity
Control Dimensions
6 x 15 strokes
10 x 10 strokes
12 x 8 strokes
 
 
 
Check:
Results 100 m,
Start-test C-II
Velocity
in %
Lactate in mmol / l
 SF in
strokes/min.
 Hf   in
beats/ minute
106 – 112 %
Max.
Methodic
Time of  each single Stimulus
Nr. of Repeats
Time
< 10 sec.
6 –12 x
> 10 min.

                                                                                                                                               DRV / Nennhaus / JG, 1998