233.2

RHR = 51 (previous night's beer related)

2 Hour Spin; Ave. HR = 106

The total HR average was lowered by a 5 minute bio break in the middle of the workout. I found the workout very tough, generally. My legs seem tired and sore. In reviewing my splits, I seemed to accomplish what I had hoped to accomplish:

Warm up 34:13 HR = 96

Then:

1:52 hard HR = 113
3:04 moderate HR = 108
1:27 hard HR = 114
3:02 moderate HR = 108
0:57 hard HR = 115

ETC., for 2 hours. I capped out at 128. In our work pieces during the second half of the workout we were supposed to be working at a rate between 5 and 15 beats below AT, and during the "recovery" sessions, our HR was supposed to stay at leats 20-25 beats below AT. I believe I hit those measurements (I don't know exactly what my cycling AT is).

I used the Nike HR Monitor and got none of the scary numbers I get when I run.

I find that this process (from the Concept 2 webpage, whch is full of useful stuff that extends beyond rowing) for determining Aerobic zone and Anaerobic Threshold ranges works quite well for me:

Aerobic Training Heart Rate Range
Let’s say you are 50 years old, with a resting heart rate of 60. Using 220 minus your age, 220 - 50, you calculate a MHR of 170. Subtracting RHR from MHR, you get 170 - 60 = 110 for your HRR. Your aerobic training heart rate range will lie between 50% and 75% of your HRR: 50% of 110 = 55; 75% of 110 = 83. Adding these figures back on to your resting heart rate gives: 60 + 55 = 115 and 83 + 60 = 143. Thus your aerobic THRR is 115 to 143 beats per minute. If you exercise below 115, you will decrease the efficiency of your workout. If you exercise above 143 for any length of time, you will feel some stress.

Anaerobic Threshold Heart Rate Range
The anaerobic threshold is the zone in between aerobic and anaerobic training. On a strong 5000 meter piece, or a best effort for 30 minutes, you are probably working at your anaerobic threshold. To calculate this range, take 80 to 85% of your HRR. Using the HRR of the first example we get: 80% of 110 = 88 and 85% of 110 = 94. Adding these figures back on to your RHR gives: 88 + 60 = 148 and 94 + 60 = 154. Thus your anaer-obic threshold THRR is 148 to 154 beats per minute.

Sorry about all the boring blather.