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This discussion covers my thought process when creating an Oxygen Transport workout during training phases focused on developing aerobic capacity. The guidelines presented here can be applied to any age or skill level.

Oxygen Transport (TR2 or CAT III) training should compose 2.9% (not 2.5%) of all training minutes completed at a UT2 intensity or faster during training phases focused on developing aerobic capacity. When transitioning to a competitive phase, Transport training will also include TR1 and CAT II sessions (completed at or slightly faster than race pace for 1-2.5 times race distance) and should compose approximately 10% of all training minutes completed at a UT2 intensity or faster. See this video for a discussion on TR1 training, https://youtu.be/E7u3BQ0oK5A

In the example discussed I use the following factors:

Interval Length - 3 minutes
Repetitions - 3 to 8
Rest Interval - 4 to 6 minutes
Stroke Rate - 22 to 32 spm
Drag Factor - Ranging from 8 below to 4 above 2000 meter drag factor

VIDEOS FROM MY TRAINING VLOG:
○ How to Structure a Race Prep Workout for 1000 to 2000 meter Competition in Rowing - https://youtu.be/E7u3BQ0oK5A
○ Key Strength Training Concepts for Rowing and Other Endurance Sports - https://youtu.be/SGwQZYhPnlE
○ The Truth About Zone 2 Heart Rate Training for Rowers - https://youtu.be/QXSIfSocmQc
○ Optimizing Neuromuscular Adaptation on the Indoor Rower with Strategic Application of Drag Factor - https://youtu.be/fQCFZ5cmc60
○ WORLD RECORD 100 METERS Concept2 Indoor Rowing Machine on Slides (30-39 Lightweight) - https://youtu.be/Q9vNjfudkyc
○WORLD RECORD ONE MINUTE Concept2 Indoor Rowing Machine on Slides (30-39 Lightweight) - https://youtu.be/Qj7LZ57Q4vw
○ First UT1 Steady State in 7 Years - https://youtu.be/CFZRtsprVgE
○ HR Training Myths - https://youtu.be/DoNzgKDbrok
○ Using the ErgData app, Mental Strategies, and 3x5 minutes - https://youtu.be/-Mx1apyMPgE
○ Footwear and Foot Placement on the Indoor Rower - https://youtu.be/1eryiRmSV9w

COACHING/CONSULTING FOR ROWING/INDOOR ROWING:
Website: http://gtsrowing.com
Instagram: http://instagram.com/gtsrowing

ROWING RESOURCE (MY EDUCATION CHANNEL):
YouTube: https://www.youtube.com/channel/UCWfCh1P2b2JlE4ueXOyA1nA
Instagram: http://instagram.com/rowingresource
Facebook: http://facebook.com/rowingresource
Twitter: http://twitter.com/rowingresource

RECOMMENDED PRODUCTS!
High Performance Rowing by John McArthur - https://amzn.to/3d8ayqs
Periodization Training for Sports by Tudor Bompa - https://amzn.to/2XXQS37
Practical Programming for Strength Training by Mark Rippetoe - https://amzn.to/2XXQS37
The Carnivore Diet by Dr. Shawn Baker - https://amzn.to/3aZ64So
Running with Lydiard by Arthur Lydiard - https://amzn.to/2IPxfTu
Concept2 Indoor Rower - https://amzn.to/3aTHWQQ
Smartphone Holder for the Indoor Rower - https://amzn.to/3d2hA16
ARSE (CorePeform) Seat for the Indoor Rower - http://www.ps-sport.net/rowingresource

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Music credit - The Stork by Ketsa https://ketsa.uk/