This chart describes the various training intensities and the value they provide. This is based off of ‘maximum heart rate’ which can be deterimed by just using 220 – age. i.e. for a 70 yr old: 220 -70 = 150
Blood Street Sculls – Masters Training by Heart Rate (based on 55yr old w/ max HR = 165
| Band | Type of Work | % MHR (HR est.*) | Rate (SPM) | What it is good for | How you feel |
| U2 | Utilization 2. Light aerobic, low intensity work. Sustainable and fat burning. | 55-70% (91-115) | 18-20 | General cardiovascular fitness. | Relaxed. Able to carry on a conversation. |
| U1 | Utilization 1. Heavy aerobic work using more oxygen. | 70-80% (115-132) | 20-24 | Higher level of cardiovascular fitness. | Working. Feel warmer. Heart rate and respiration up. May sweat. Not able to talk more that five words. |
| AT | Anaerobic Threshold. Harder work. On the aerobic limit. Pushing up to anaerobic area. | 80-85% (132-140) | 24-28 | Raising AT threshold. Building mental and physical tolerance. | Hard work. Heart rate and respiration up. Carbon dioxide build up. Sweating. Breathing hard. Hard to maintain. |
| TR | Oxygen Transportation. Working hard. Unsustainable for long periods. | 85-90% (140-149) | 28-32 | Developing oxygen transport to the muscles under stress. Increasing cardiac output, power development. | Stressed. Panting. Sweating freely. |
| AN | Anaerobic (without oxygen). Short bursts of maximum effort. Unsustainable. Burning carbohydrate. | 90-100% (149-165) | 32+ | Anaerobic work. Increasing speed and power. Accustoming the body to work without oxygen. | Very stressful. Gasping. Sweating heavily. |
| HR Band | Workout Examples | ||
| U2 | 60- 120 min/4min @ 22, 1min @ 24, continuous | ||
| U1 | 60-120 min 20,22,24,26 (2min each) continuous | Stroke pyramids, 5 -50 by fives up and down | |
| AT | 6 x (5 min on, 3 min off) 5-10 sec above 2k pace | Timed 12k | 3 x 4k, 4 min off |
| TR | 6 x (1000 on/ 3 min off) 2k pace and then max | 8 x 500m, 2min off, max | 4min x 5, 4min off, (1,2,1)Mini Race |
| AN | 45s on/15s off: five repetitions to a set, 5 sets to a workout | 3,2,1: one minute rest, 3 sets, 3min off bet. sets | (1 min on/30sec off x 6), 3 sets, 3 min off bet. sets |