Relaxation and Recreation

Rowing - Specific Scripts / Training Interval or Steady State Training / Over training Syndrome / Relaxation and Recreation Time-Table / Sport-Physiology 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!