Aerobic and Anaerobic thresholds

There is a nifty table in chapter 6 of Rowing Faster which provides targets for aerobic threshold (AeT) and Anaerobic Threshold (AnT) for different classes of rowers.

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Since I have these wattages from my recents tests, I thought I’d look at how I stacked up.

I weight about 195lbs (88KG).  So, in watts per Kg, my results were:

  • AeT : 2.16 W/kg
  • AnT : 3.20 W/kg

So, this lines up with my other tests, that my AnT is “better” than my AeT, and I should work to develop my aerobic base.


Wednesday: 4 x 20′ / 1′ rest

Base building week continues.  So, another aerobic endurance session.  Today, I had the time and energy to do the full 80 minute session.

I made a couple of tiny adjustments to reduce intensity because yesterday’s reading was so high, but they were more window dressing than real change.  First thing was I went back to looking at pace instead of watts.  The pace impact of that was only a couple tenths of a second during the main part of the session, but it also slowed down my 10 minute built in warmup.  I think it also changed things up enough that I stopped thinking about hitting magic watts numbers and relaxed a bit.


  1. 4 x 20 / 1′ rest
  2. 10′ warm up at 2:15, then 2:10, then target
  3. pace target: 2:03 (189W)
  4. rate target: 22
  5. On slides

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So, today, at virtually the same power and rate as yesterday, my HR drift was lower, and my lactates were back in target range.  I’m guessing that the fatigue from Sunday’s 6K is finally out of my system.

The abnormally long rest between the 3rd and 4th pieces was a quick work phone call that I needed to take.

I think I will do a bonus 30 or 40 minutes steady state this afternoon.  Tomorrow morning, I am flying off to Dallas on business.  So thursday will be a rest day.  I fly home on Friday, so I might be able to get in a short session Friday evening once I am home.