4 x20′ / 1′ rest @ 185W w/ lactate

It was freezing this morning.  About 28F, so I decided to erg instead of rowing outside.

Plan called for steady state. So…

  1. 4 x 20’/1′
  2. ramp pace over first 10 minutes (5′ @ 2:15, 5′ @ 2:10, then 2:04 the rest of the way)
  3. lactate test at 60 minutes.

4x20 Screen Shot 2015-10-19 at 4.24.26 PM

So, in a nutshell, here is a real life example of how uncorrelated HR and lactate can be under different circumstances.

lac and HR

So compare yesterday and today.  power within 2 watts.  Same exact warmup process. Lactate reading was 0.3 higher today, but HR was 16 beats higher.  Thats more than 12% of HRR different.

I was in a different place, at a different time of day, and the room was definitely a bit warmer.  I had good airflow in both cases.

The conclusion that I am drawing is that I will continue to use 60′ lactate readings as a measure of intensity.  2.3 is above the high end of what I really want to see, but I don’t want to change training intensity based on a single reading above the limit.  So, I think I will hold at 185W, and continue to test.  If I read above 2.0 for the next workout, then I will drop 5W.

Tomorrow:  Back on the water for a 5x2K / 5′ rest at head race pace and r28.

2 thoughts on “4 x20′ / 1′ rest @ 185W w/ lactate

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