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Aerobic training forms the basis of almost every endurance sport – from marathon to triathlon. But what exactly does “aerobic” mean? Where is the boundary to anaerobic training? And how can these areas be specifically utilized in rowing?
Rowing training, in particular, is excellently suited for precisely controlling aerobic training. Due to the controllable intensity, full-body activation, and the possibility of exact performance monitoring (watts, pace, heart rate), training zones can be systematically developed.
This article scientifically defines aerobic training and differentiates it from anaerobic training. We also examine the physiological processes in the body and the useful heart rate zones that are important for the respective training zones. In addition, there are practical applications for rowing or on the rowing machine.
The term “aerobic” comes from Greek and means “with oxygen.”
Aerobic training refers to exertions where energy is primarily supplied using oxygen.
Here, oxidative energy production dominates in the mitochondria of muscle cells.
The main energy sources are:
Fatty acids
Glucose
Glycogen
Under oxygen consumption, the following are produced:
ATP (adenosine triphosphate)
Carbon dioxide
Water
Oxidative phosphorylation provides significantly more ATP per glucose molecule compared to anaerobic glycolysis.
To correctly classify aerobic training, a clear distinction from anaerobic training is crucial. Both training forms differ not by the movement itself, but by the dominant form of energy supply.
In aerobic training, oxidative energy production is paramount. The body has sufficient oxygen to completely metabolize carbohydrates and fats in the mitochondria and produce ATP from them. This process is comparatively slow, but extremely efficient and sustainable.
In contrast, in anaerobic training, glycolysis dominates without sufficient oxygen availability. This produces lactate as a byproduct, and the exertion can only be maintained for a limited time. The transition between both systems is fluid and is often defined by the so-called lactate threshold. This describes the intensity range at which lactate production exceeds lactate elimination and the concentration in the blood continuously increases (Faude et al., 2009). In training practice, this threshold marks the point at which predominantly aerobic training increasingly acquires anaerobic components.
The definition of training zones in aerobic training usually occurs via physiological markers such as heart rate, VO₂max (maximum oxygen uptake), lactate concentration, or ventilatory thresholds. In classic base endurance training, often referred to as GA1, the intensity typically ranges between 60 and 75 percent of the maximum heart rate. In rowing, the range of 72–79 and 79–82 percent of the maximum heart rate is defined as EXA (extensive endurance). The two ranges indicate the lower EXA, or more precisely, the upper EXA range.
In this range, the lactate concentration usually remains below 2 mmol/L, indicating a stable aerobic metabolic state. The organism can completely break down the metabolic products without systematic over-acidification.
With increasing intensity, one approaches the anaerobic threshold, which is often described as GA2 or intensive aerobic training. In rowing, this intensity range is often abbreviated as INA (intensive endurance). Here, the heart rate is usually between 75 and 85 percent of the maximum heart rate, and lactate levels are in the range of approximately 2 to 4 mmol/L.
Although the exertion is already significantly more demanding, oxidative energy supply continues to dominate. Only above this range does the anaerobic system increasingly gain importance (Seiler & Kjerland, 2006). This differentiation is essential to use aerobic training specifically and avoid overtraining.
Aerobic training leads to profound adaptation processes throughout the entire organism. These are particularly evident in the cardiovascular system. Repeated exertion in the aerobic range increases the heart’s stroke volume, allowing more blood and thus more oxygen to be transported to the muscles with each heartbeat. In the long term, the resting heart rate decreases, as the heart works more economically and requires fewer beats to achieve the same output. At the same time, the capillarization of the musculature increases, which improves the oxygen supply to individual muscle fibers (Bassett & Howley, 2000).
At the cellular level, aerobic training increases mitochondrial density in muscle cells. Mitochondria are the central sites of oxidative energy production, and a higher density means an increased ability for aerobic ATP production. In addition, the activities of oxidative enzymes increase, further improving metabolic efficiency (Holloszy & Coyle, 1984). These adaptations enable the body to fatigue less quickly at the same exertion and to maintain higher intensities for longer.
Training on the rowing machine allows for precise watt control, heart rate monitoring, and reproducible intensities, as it is not dependent on external influences. This allows training zones to be precisely adhered to, which is often more difficult in classic outdoor endurance training. This combination of full-body activation and precise load control makes rowing a particularly effective tool for structured aerobic training.
Goal:
Improvement of aerobic base
Fat metabolism optimization
Implementation:
18–22 SPM
moderate intensity
20–60 minutes
Pulse 60–75% HRmax
The focus here is on technique and economization.
Goal:
Raising the lactate threshold
Performance enhancement
Implementation:
75–85% HRmax
Intervals 8–20 minutes
controlled breathing
This training remains predominantly aerobic but creates targeted metabolic adaptation.
Goal:
VO₂max increase
Improvement of maximum performance capacity
Implementation:
85–95% HRmax
short intervals 30–120 seconds
complete recovery
These units should be used sparingly.
Goal:
Implementation:
Modern training science shows that successful endurance athletes often distribute their training intensity in a polarized manner. This means that the predominant part of the training – often 70 to 80 percent – takes place in the low aerobic range, while a smaller part is designed to be high-intensity. The medium intensity range is used comparatively little (Seiler, 2010).
This model can be implemented particularly well in rowing, as the intensity is precisely controllable. Predominantly aerobic training ensures stable physiological adaptations, while targeted high-intensity stimuli improve maximum performance. The combination of both components enables sustainable development of endurance and resilience.
For 80% of athletes, aerobic training should form the basis. The recommendation here is clearly two to four sessions per week with a duration of 30 to 90 minutes. One intensive session can be chosen as an option. As always: technique before exertion. For proper performance development, a stable endurance base should be the cornerstone, and anaerobic exertions should be seen as a developmental step.
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