For our workouts, we use five categories, which indicate the type of training you will be performing.
Category A: SPM +34 Anaerobic Capacity – Training above this pace is for muscle capacity/anaerobic training.
Category B: SPM +28 Aerobic Power Training, less than the intensity of 2 km test/competition (ergometer)
Category C: SPM 24+ Aerobic Capacity Training at the intensity just below that of the 60-minute test pace.
Category D: SPM +22 Endurance Training. Steady-state and strength.
Category E: SPM +18 Active Recovery Pace – recovering from races or tests, restitution, and technique. Row with 10-15% less pressure than your power guide instructs you to.
Here you can read more about why we choose to define our categories with SPM instead a % of heart rate rowing strokes per minute.
The weekly intensities chart shown below for the Rojabo Index 600 workouts, shows what intensities you can expect from the workouts ahead of the event you are training for (in this case, the next 21 days). The orange vertical line indicates the starting day and the green vertical line 21 days later. Just before the green line, you can see a radical dip in the curve of about 25%, which is tapering. If it’s some tough training, make sure to eat and rest properly. Maybe plan your engagements accordingly.