Controlled Aerobic Return

Date: 16 March 2026

Location: Work Gym

Temperature: 18°C

Humidity: 64%

After a couple of days away from training (Friday was the last session and Saturday was spent coaching the Under-9s rugby), today was about getting back onto the erg and re-establishing rhythm.

The aim was simple: a controlled aerobic session, keeping the stroke rate disciplined at 20 spm and heart rate below the ceiling of 138 bpm.

Warm-Up

6 minutes steady.

1383 m

2:10.1

R 18

The warm-up was deliberately relaxed, letting the heart rate climb gradually from the low 110s to the mid-teens before starting the main work. Stroke rate stayed between 17–19 spm, with no rush to push the pace.

Main Session

32 minutes continuous aerobic rowing at 20 spm.

Totals

Time: 32:00

Distance: 7,678 m

Average Pace: 2:05.0 /500m

Stroke Rate: 20 spm

Average HR: 134 bpm

Notes

The first six minutes of the main set settled the pace around 2:05–2:06, with heart rate rising smoothly into the low 130s. From there the session naturally tightened up into the 2:04–2:05 range, while keeping the rate locked at 20.

The key focus was controlling effort by heart rate. The goal was to remain fully aerobic and avoid drifting above 138 bpm, particularly in the closing minutes. The final block finished at 137 bpm, so the ceiling was respected without needing to significantly back off the pace.

Humidity in the gym was 64%, which can nudge heart rate upward slightly, so maintaining control in those conditions was encouraging.

Takeaway

A very controlled aerobic session after a short break from training.

The row felt smooth and rhythmic at rate 20, with heart rate stabilising in the mid-130s and very little drift across the session. The pacing stayed consistent and slightly improved through the middle of the row before finishing steady.

Exactly the type of work needed at this stage: disciplined aerobic volume, controlled rate, and patience with the process.