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Anaerobic Threshold: What it Means and how to Improve it with Rowing Training

29. November 2024

BY Flavio Holstein

If you exercise regularly, you have probably come across the term “anaerobic threshold.” But what does it actually mean, and why is it particularly important in rowing training? In this article, I will explain what the anaerobic threshold is all about, how you can measure and train it specifically, and why it is a key factor for 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 (without oxygen) energy production during intense physical exertion. Simply put, it is the point at which your body produces more lactate than it can break down. From this point on, the lactate level in the blood rises, leading to increasing fatigue. The higher your anaerobic threshold, the longer you can withstand intense exertion without your muscles becoming “over-acidified.”

Would you like to learn more about the differences between aerobic and anaerobic metabolism? 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 affect 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. Rowing training uses about 80% of the entire musculature – legs, back, abdomen and arms work together synchronously. This challenges your body to efficiently deliver oxygen to the muscles. If your anaerobic threshold is higher, you can row more intensely without your muscles becoming over-acidified. This means: You remain efficient for longer, even if you train at a fast pace.

Especially during longer training sessions or during intensive interval training on the rowing machine, a well-trained anaerobic threshold becomes noticeable. You can complete longer distances at a consistently high pace and are less likely to quickly reach your “limit” during sprints or intermediate bursts.

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 approximately 85% of maximum heart rate, which decreases with age.

Here is an overview for different age groups:

These values are based on the formula for determining maximum heart rate (220 – age). In women, a slightly lower value is often calculated than in men. The values given are average values and may vary individually, 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 accurate methods to determine your anaerobic threshold:

Lactate test: This involves measuring the lactate level in your blood under stress. This is the most accurate method, but requires special equipment and trained personnel.
Performance diagnostics: Many gyms or sports physicians offer comprehensive performance diagnostics, in which your anaerobic threshold is determined.

For amateur athletes, heart rate measurement is a practical method to assess their own exertion limit. When rowing, make sure that you regularly challenge this threshold, but do not constantly exceed it in order to avoid overtraining.

Training at the anaerobic threshold: This is how you increase your performance

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

In our article “HIIT: High-Intensity Interval Training and its Advantages for Rowing Training” you can learn much more about the topic.

Here are a few tips on how to design your rowing training to improve the anaerobic threshold:

Rowing intervals: Alternate between intense loads 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 intense intervals on the rowing machine to increase your anaerobic threshold. Training in short, intense intervals promotes performance and helps you to go beyond your usual limits.
Frequency training: Play with your stroke rate (strokes per minute). High frequencies particularly challenge your cardiovascular system and help you to shift the anaerobic threshold upwards.

By specifically aligning your training with the anaerobic threshold, your body will learn to deal with lactate more efficiently. This way, you can last longer even during intense rowing workouts and remain efficient even during strenuous sessions.

The ideal training at the aerobic threshold

In addition to the anaerobic threshold, training at the aerobic threshold is also important, especially if you want to improve your basic endurance. You train in a lower pulse range, which is about 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 performing exactly this training comfortably from home. Here are the advantages:

Independent of the weather: Since the AUGLETICS Eight Style is an indoor rowing machine, you can train at any time, even in bad weather or in winter.
Quiet and considerate: Thanks to the low-noise operation, you can also train early in the morning or late in the evening without disturbing your family or neighbors.
Heart rate belt and target pulse function: Connect a heart rate belt and set your target pulse to always stay in the optimal range below the anaerobic threshold. This way you can specifically work on your aerobic endurance and improve your basic endurance.

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

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AUGLETICS Eight Style

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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 a long time – it is worth working on this limit and challenging yourself.

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

Flavio Holstein

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BACK TO OVERVIEW

Anaerobic Threshold: What it Means and how to 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: This is how you increase your performance

The ideal training at the aerobic threshold

The AUGLETICS Eight Style is perfect for performing exactly this training comfortably from home. Here are the advantages:

Rowing machines

Test yourself: Is rowing training right for you?

Conclusion

About the author

Flavio Holstein

Flavio Holstein

BACK TO OVERVIEW

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