This chart describes the various training intensities and the value they provide. This is based off of ‘maximum heart rate’ which can be deterimed by just using 220 – age. i.e. for a 70 yr old: 220 -70 = 150

Blood Street Sculls – Masters Training by Heart Rate (based on 55yr old w/ max HR = 165

Band	Type of Work	% MHR (HR est.*)	Rate (SPM)	What it is good for	How you feel
U2	Utilization 2. Light aerobic, low intensity work. Sustainable and fat burning.	55-70% (91-115)	18-20	General cardiovascular fitness.	Relaxed. Able to carry on a conversation.
U1	Utilization 1. Heavy aerobic work using more oxygen.	70-80%  (115-132)	20-24	Higher level of cardiovascular fitness.	Working. Feel warmer. Heart rate and respiration up. May sweat.
AT	Anaerobic Threshold. Harder work. On the aerobic limit. Pushing up to anaerobic area.	80-85% (132-140)	24-28	Raising AT threshold. Building mental and physical tolerance.	Hard work. Heart rate and respiration up. Carbon dioxide build up. Sweating. Breathing hard. Hard to maintain.
TR	Oxygen Transportation. Working hard. Unsustainable for long periods.	85-90% (140-149)	28-32	Developing oxygen transport to the muscles under stress. Increasing cardiac output, power development.	Stressed. Panting. Sweating freely.
AN	Anaerobic (without oxygen). Short bursts of maximum effort. Unsustainable. Burning carbohydrate.	90-100% (149-165)	32+	Anaerobic work. Increasing speed and power. Accustoming the body to work without oxygen.	Very stressful. Gasping. Sweating heavily.

HR Band	Workout Examples
U2	60- 120 min/4min @ 22, 1min @ 24, continuous
U1	60-120 min 20,22,24,26 (2min each) continuous	Stroke pyramids, 5 -50 by fives up and down
AT	6 x (5 min on, 3 min off) 5-10 sec above 2k pace	Timed 12k	3 x 4k, 4 min off
TR	6 x (1000 on/ 3 min off) 2k pace and then max	8 x 500m, 2min off, max	4min x 5, 4min off, (1,2,1)Mini Race
AN	45s on/15s off: five repetitions to a set, 5 sets to a workout	3,2,1: one minute rest, 3 sets, 3min off bet. sets	(1 min on/30sec off x 6), 3 sets, 3 min off bet. sets