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Anaerobic threshold: What it means and how you can improve it with rowing training

29 November 2024

FROM Flavio Holstein

If you exercise regularly, you have probably come across the term "anaerobic threshold" come across. But what exactly does it mean and why is it so important, especially in rowing training? In this article, I will explain what the anaerobic threshold is all about, how you can measure it and train specifically for it and why it is key to your athletic performance.

What is the anaerobic threshold?

The anaerobic threshold is the point at which your body switches from aerobic (with oxygen) to anaerobic energy production (without oxygen) during intense physical exertion. Put simply, it is the point at which your body produces more lactate than it can break down. From this point onwards, the lactate level in your blood rises, which leads to increasing fatigue. The higher your anaerobic threshold, the longer you can sustain intense exercise without your muscles "over-acidifying".

Would you like to know more about the differences between the aerobic and anaerobic metabolism experience? In our article Aerobic and anaerobic training in rowing: What happens in the body and how do you use both areas correctly?" you will find a detailed explanation and learn how both types of metabolism influence your performance.

Why is the anaerobic threshold so important in rowing training?

The special thing about rowing is that it is a Full body workout is about. During rowing training, around 80 % of the entire musculature is used - legs, back, abdomen and arms work together in synchronisation. This challenges your body to deliver oxygen efficiently to the muscles. If your anaerobic threshold is higher, you can row more intensively without over-acidifying your muscles. This means You stay productive for longereven if you train at a fast pace.

Especially during longer training sessions or intensive interval training on the Rowing machine a well-trained anaerobic threshold is noticeable. You can complete longer distances at a consistently high pace and are less likely to "reach your limit" during sprints or intermediate sprints.

Rule of thumb: The anaerobic threshold in women and men

The anaerobic threshold can be roughly estimated using a rule of thumb. This is based on around 85 % of the maximum heart rate, which decreases with increasing age.

Here is an overview for different age groups:

These values are based on the formula for determining the maximum heart rate (220 - age). A slightly lower value is often calculated for women than for men. The values given are average values and may vary from person to person, depending on fitness level and training experience.

How can you measure your anaerobic threshold?

In addition to the rule of thumb, there are also more precise methods for determining your anaerobic threshold:

Lactate testThis involves measuring the lactate level in your blood during exercise. This is the most accurate method, but requires special equipment and specialised personnel.
Performance diagnosticsMany gyms or sports physicians offer comprehensive performance diagnostics to determine your anaerobic threshold.

For amateur athletes, heart rate measurement is a practical method of estimating your own exercise threshold. During rowing training, make sure that you regularly challenge this threshold but do not constantly exceed it to avoid overtraining.

Training at the anaerobic threshold: how to increase your performance

To improve your anaerobic threshold, you should train specifically at this limit. HIIT training (High-Intensity Interval Training) is particularly effective as it acclimatises the body to changing loads and increases lactate tolerance. It is comparable to classic tempo running, in which you move between intensive exertion and relaxed recovery phases.

In our article "HIIT: High-Intensity Interval Training and its benefits for rowing training" you can find out much more about the topic.

Here are a few tips on how you can organise your rowing training to improve your anaerobic threshold:

Rowing intervalsAlternate between intense effort and recovery phases. For example: 1 minute of intense rowing at 90 % of your maximum heart rate, followed by 2 minutes of easy rowing.
HIIT sessions: You can also incorporate intensive intervals on the rowing machine to increase your anaerobic threshold. Training in short, intensive intervals boosts your performance and helps you to go beyond your usual limits.
Frequency trainingPlay with your stroke rate (beats per minute). High frequencies are particularly challenging for your cardiovascular system and help you to raise your anaerobic threshold.

By focussing your training on the anaerobic threshold, your body will learn to deal with lactate more efficiently. This means you can last longer during intensive rowing workouts and remain efficient even during strenuous sessions.

The ideal workout at the aerobic threshold

In addition to the anaerobic threshold, training at the aerobic threshold is important, especially if you want to improve your basic endurance. You train in a lower heart rate range, which is around 60-70 % of your maximum heart rate. This training is ideal for increasing your endurance without overexerting yourself.

The AUGLETICS Eight Style is perfect for doing exactly this kind of training from the comfort of your own home. Here are the advantages:

Regardless of the weather: Since the AUGLETICS Eight Style a Indoor rowing machine you can train at any time, even in bad weather or in winter.
Quiet and considerate: Thanks to its quiet operation, you can train early in the morning or late at night without disturbing your family or neighbours.
Heart rate monitor and target heart rate function: Connect a Heart rate monitor and set your target heart rate to always remain in the optimum range below the anaerobic threshold. This allows you to work specifically on your aerobic endurance and improve your basic endurance.

Regular training at the aerobic threshold is the basis for increasing your rowing performance in the long term and preparing you for more intensive sessions.

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Conclusion

With the right training and a good Rowing machine like the AUGLETICS Eight Style you can improve your anaerobic threshold step by step and make noticeable progress. Whether you are a beginner or have been rowing for some time, it is worth working on this threshold and challenging yourself.

About the author

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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29 November 2024

Flavio Holstein

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Anaerobic threshold: What it means and how you can improve it with rowing training

What is the anaerobic threshold?

Why is the anaerobic threshold so important in rowing training?

How can you measure your anaerobic threshold?

Training at the anaerobic threshold: how to increase your performance

The ideal workout at the aerobic threshold

The AUGLETICS Eight Style is perfect for doing exactly this kind of training from the comfort of your own home. Here are the advantages:

Rowing machine

Test yourself: Is rowing training right for you?

Conclusion

About the author

Flavio Holstein

ZURÜCK ZUR ÜBERSICHT

This could be of interest for you