{"id":11298,"date":"2016-06-21T00:00:00","date_gmt":"2016-06-21T07:00:00","guid":{"rendered":"https:\/\/darkhorserowing.com\/test\/how-to-improve-your-training-with-active-and-passive-recovery"},"modified":"2020-01-09T03:29:23","modified_gmt":"2020-01-09T11:29:23","slug":"how-to-improve-your-training-with-active-and-passive-recovery","status":"publish","type":"post","link":"https:\/\/darkhorserowing.com\/how-to-improve-your-training-with-active-and-passive-recovery\/","title":{"rendered":"How to Improve Your Training with Active and Passive Recovery"},"content":{"rendered":"
\n

What is the Difference?<\/span><\/strong><\/h2>\n

During interval rowing we can separate recovery into 2 different kinds. One is passive recovery,\u00a0also known as\u00a0complete REST, where you completely stop rowing, put the handle down, and you can even take your feet out of the footrest and get off the rower. The other is active recovery also known as\u00a0EASY, which means easy rowing while maintaining good technique with minimum pressure, and slowing down the movement.<\/span><\/p>\n

What are the Benefits?<\/span><\/strong><\/h2>\n

As you can see in the picture below, we have\u00a02 workouts that are pretty similar to each other (thanks to the Dark Horse Rowing 1000m cycle) to give us a clear comparison. Our heart rate (HR)\u00a0was monitored by a Polar Global H7 HR monitor through the Polar Beat app. The workout was 3\u00a0x\u00a01000m with a 4 minute REST recovery programmed with sprint start in the first workout and 3 x\u00a01000m with a 4 minute EASY recovery programmed\u00a0in the second workout.<\/span><\/p>\n

\n<\/div>\n

<\/p>\n

\n

Passive recovery aka REST can be beneficial for sprint workouts. A static start\u00a0makes the interval a little tougher\u00a0and offers a chance to practice settling into race pace in a way that more closely simulates racing. Sprint start<\/a> practice is also crucial to improve rowing workout scores significantly so practice it where it is suitable.<\/span><\/p>\n

Active recovery aka EASY\u00a0after high-intensity work promotes faster and more complete recovery and minimizes fatigue by increasing circulation and promoting the removal of metabolic waste products. This is critical when attempting to maintain high-performance during high-intensity training. Make it very gentle. though, and take the opportunity to keep drinking water. During EASY rowing we suggest 16-20\u00a0S\/M\u00a0on the stroke rate<\/a> and focusing on technique.<\/span><\/p>\n

Additional Findings<\/span><\/strong><\/h2>\n

Monitoring both REST and EASY recovery during basically the same workout\u00a0shows us several interesting things. First, your heart rate\u00a0drops in\u00a0the EASY recovery\u00a0close to the exact same speed as it does with a\u00a0complete REST. However,\u00a0during complete REST the heart rate\u00a0keeps dropping and\u00a0the speed of the recovery process slows way down.<\/span><\/p>\n

Note:<\/strong> If in case the rest period is\u00a0not set, you can choose between REST or EASY. However, it is important that recovery periods are consistent from workout to workout\u00a0to avoid artificially improving your times by extending your recovery periods.<\/span><\/p>\n

When complete recovery is applied such as a complete REST,\u00a0the opportunity for\u00a0intensity and\u00a0maximizing\u00a0the training stimulus will allow for\u00a0adaptation to the workout to\u00a0be more trained. Still, make sure that recovery\u00a0intervals are practical and not too excessive. Too much recovery is counterproductive from the standpoint that you can cool down too much, and\u00a0actually, make you\u00a0slower. So it’s a matter of finding the right balance.<\/span><\/p>\n

Alternative Options<\/span><\/strong><\/h2>\n

In the case you choose to use heart rate as a measurement and base for intensity, which\u00a0can easily\u00a0be followed by a heart rate monitor connected to the Concept2 performance monitor or suitable activity tracker, the rest duration\u00a0typically isn’t\u00a0set in advance. Instead, you typically go again when your HR has returned to some predetermined level.<\/span><\/p>\n

In a typical HR based program, the ‘standard’ rest is, however, long it takes your HR to return to 2 x your resting BPM. It also can be adjusted to emphasize endurance over speed and you can choose some higher set value. For instance,\u00a075% at 2 x resting BPM will lean towards improving lactate tolerance.<\/span><\/p>\n

Conclusion<\/span><\/strong><\/h2>\n

Our Advice is simple. Focus on recovery,\u00a0listen to your body, and if you can, follow a preset plan. Most of the DHR workouts have\u00a0rest written into the programming\u00a0with the intention of maintaining your ability to perform the workout at the planned intensity.<\/span><\/p>\n

We suggest active recovery\u00a0rather than passive recovery to more completely facilitate the process\u00a0unless it is suggesting complete rest. Even if it is a complete rest we suggest rowing for about 10 strokes before putting back the handle and getting your foot out of the footrest and starting walking around.<\/span><\/p>\n

In the case, there is no rest programmed it is better to\u00a0rest more than less. Some people imagine that by shortening the recovery interval you will benefit by more completely by simulating competition conditions when you will be tired. But don\u2019t forget, this is training. The goal is to improve your ability to compete well, not to practice mental or physical failure, pain, or God forbid Injure yourself.<\/span><\/p>\n

Workouts can produce very different physiological adaptions depending on how many intervals you perform, the length of the interval, the length of the recovery, the intensity of the interval, the type and amount of recovery (REST vs. EASY), etc. The list goes on.<\/span><\/p>\n

Recovery can be as important as\u00a0determining\u00a0adaptions and how efficiently they are produced. This all goes to say that any training plan\u00a0without any stipulation on how much\u00a0and what kind of rest is to be taken between workouts (let alone between intervals in a single workout) is less effective than the ones that do.<\/span><\/p>\n

Sources:<\/span><\/p>\n

The Wolverine Plan<\/span><\/p>\n

Training Plan of the University of Michigan Women\u2019s Rowing Team<\/span><\/p>\n

Prepared August\u00a02001; Tables Revised\/Expanded June 2002<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

What is the Difference? During interval rowing we can separate recovery into 2 different kinds. One is passive recovery,\u00a0also known as\u00a0complete REST, where you completely stop rowing, put the handle down, and you can even take your feet out of […]<\/p>\n","protected":false},"author":8,"featured_media":11299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","footnotes":""},"categories":[593],"tags":[],"yoast_head":"\nHow to Improve Your Training with Active and Passive Recovery - Dark Horse<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/darkhorserowing.com\/how-to-improve-your-training-with-active-and-passive-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Improve Your Training with Active and Passive Recovery - Dark Horse\" \/>\n<meta property=\"og:description\" content=\"What is the Difference? 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