Dan Moore |

Designing an elite rowing training programme (2): Training intensity

Getting the right spread of intensity levels across your training is key to its effectiveness. In this second article in our series about elite training programmes, Dan Moore, Olympic High Performance Coach, introduces the GB Rowing Team seven-zone training matrix, explains how you can monitor intensity and explores why it’s important to train in each zone.

Training matrix

The GB Rowing Team (GBRT)’s training matrix, summarised in Table 1, describes each training intensity in terms of heart rate reserve, blood lactate level and Rate of Perceived Exertion (RPE). It can be used to prescribe the intensity that the coach wants a rower to train at but it also helps the rower to know if they are in the correct zone.


Free to all
British Rowing Members

Unlimited access to the latest articles, features and advice.

Log in with your existing British Rowing membership account details, or sign up to a membership today from less than £3/month.

Log In Sign up today