INCORPORATING SPRINT TRAINING WITH ENDURANCE
TRAINING IMPROVES ANAEROBIC CAPACITY AND
2,000-M ERG PERFORMANCE IN TRAINED OARSMEN
ALEXANDER W.J. STEVENS, TERRY T. OLVER, AND
Exercise Nutrition Research Laboratory, Department of Kinesiology, Western University, London, Ontario, Canada
ABSTRACT
Stevens, AWJ, Olver, TT, and Lemon, PWR. Incorporating sprint
training with endurance training improves anaerobic capacity and
2,000-m erg performance in trained oarsmen. J Strength Cond
Res 29(1): 2228, 2015A 2,000-m time-trial performance, aer-
obic capacity, and anaerobic capacity were assessed in 16
trained oarsmen after sprint interval training (SIT) replaced a por-
tion of an endurance-based training program (EBTSIT) vs. an
endurance-based program alone (EBTAlone). The EBTSIT involved
10 SIT sessions over 4 weeks, in addition to 12 continuous exer-
cise sessions, 2 anaerobic threshold exercise sessions, and 4
strength training sessions. The EBTAlone consisted of 20 continu-
ous, 6 anaerobic threshold, 2 interval exercise sessions, and 8
strength training sessions. Time-trial performance (2,000-m erg
performance) improved with EBTSIT (baseline = 414.6 6 18.5,
post = 410.6 6 17.5 seconds; p , 0.001) but only approached
significance in EBTAlone (baseline = 413.0 6 27.7, post =
411.4 6 27.9 seconds; p = 0.06). In a 60-second all-out anaer-
obic capacity test, peak power output (PPO) increased significantly
with EBTSIT (PPO: EBTSIT: baseline = 566 6 82, post = 623 6 60
W; p = 0.02) but not with EBTAlone (EBTAlone: baseline = 603 6
81, post = 591 6 123 W; p = 0.59). Changes in average power
output (APO) also approached significance (p = 0.07) (APO:
EBTSIT: baseline = 508 6 48, post = 530 6 52 W; EBTAlone:
baseline = 532 6 55, post = 533 6 68 W). Neither group expe-
rienced any change in aerobic capacity (V _ O2max or ventilatory
threshold; p $ 0.16). We conclude that replacing a portion of
EBT with SIT can improve both 2,000-m erg performance and
anaerobic capacity, while maintaining aerobic fitness in trained oars-
men. Incorporating SIT within endurance training programs may be
useful during periods of low-volume training, to improve perfor-
mance without sacrificing aerobic capacity.
KEY WORDS 2,000-m erg performance, 60-second all-out
anaerobic capacity test, high-intensity interval training
Address correspondence to Peter W.R. Lemon, plemon@uwo.ca.
29(1)/2228
Journal of Strength and Conditioning Research
2015 National Strength and Conditioning Association
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22 Journal of Strength and Conditioning Research
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PETER W.R. LEMON
INTRODUCTION
I
n general, it is thought that anaerobic energy systems
contribute 2030% of the total energy necessary to com-
plete 2,000-m rowing races (12,24,26). Further and
importantly, a number of studies have demonstrated that
performance on short, supramaximal exercise tests, which are
dependent on anaerobic energy systems, predicts up to 90% of
2,000-m performance outcomes (17,20). Despite the impor-
tance of anaerobic energy systems, typical rowing training in-
volves a large volume of endurance-based exercise (up to 90%
for elite rowers), defined as continuous, submaximal exercise
performed below the blood lactate threshold (,4 mmol$L21)
for 60120 minutes per session, twice per day, 6 d$wk21
(12,24,26). In contrast, a study conducted by Driller et al. (9)
with well-trained university rowers replaced a traditional
endurance-based training program (EBT) with a high-
intensity interval training (HIT) program and observed im-
provements in 2,000-m time-trial performance and 2,000-m
average power output (APO). Consequently, adding, or even
substituting, some training sessions performed at intensities
greater than the lactate threshold could result in greater rowing
performance improvements (1,31,32).
The Driller et al. data (8) are consistent with those in several
studies examining the utility of both submaximal and maximal,
_ O2max
longer duration HIT (;80100% of power output at V
for 15 minutes) and supramaximal, shorter duration sprint
interval training (SIT) (;175% power output at V _ O2max for
1030 seconds) in endurance-trained runners and cyclists
(4,18,27). To our knowledge, no study to date has examined
the effect of replacing some EBT sessions with SIT (more
intense and of a shorter duration than HIT) in rowers. Impor-
tantly, for traditionally trained oarsmen who may have realized
their genetic potential for adaptation (cardiovascular and mus-
cle metabolic systems) with endurance training, SIT may pro-
vide a novel exercise stimulus (9,16,18,22), which could elicit
performance improvements as a result of further aerobic and
anaerobic adaptation (1,15,31,32).
Therefore, the purpose of this study was to examine the
effect of replacing some traditional endurance-based rowing
training sessions with SIT over a 4-week period on 2,000-m
erg performance. Additionally, we examined the effect of this
SIT replacement on aerobic and anaerobic capacity. We

hypothesized that the improvements in 2,000-m erg perfor-
mance, aerobic capacity, and anaerobic capacity would be
greater in an SIT replacement group than in a group perform-
ing EBT alone.
METHODS
Experimental Approach to the Problem
To determine the effectiveness of SIT in trained rowers, 16
university level oarsmen from the Western University
Rowing Team were matched (based on performance during
a 2,000-m rowing erg performance test) into either an EBT,
with some sessions removed to be replaced with SIT
sessions (EBTSIT) or a traditional endurance-based training
group alone (EBTAlone). Training in either the EBTSIT or
EBTAlone group acted as the independent variable. The
dependent variables included measures of rowing erg perfor-
mance (2,000-m erg time trial), a measure of aerobic capacity
(incremental rowing erg test to fatigue for the determination
of V_ O2max and ventilatory threshold [VT]) and anaerobic
capacity (60-second all-out anaerobic capacity test).
Subjects
Sixteen university level oarsmen (age range: 1821 years) from
the Western University Rowing Team volunteered to partici-
pate in this study. All had been involved in regular competition
and training with the varsity team 6 months before this study
(refer to the training section for a detailed overview of the
previous 6 months of training). Before any data collection, all
experimental procedures and potential risks were explained
fully, and each rower provided written informed consent. In
addition, each participant completed a Physical Activity Read-
iness Health Questionnaire before the study (28). Based on the
results of performance during the 2,000-m erg time-trial at
baseline, the participants were matched into either an EBTSIT
group (n = 8, mean 6 SD, age: 20 6 2.0 years; body mass:
76.6 6 7.8 kg; height: 182 6 7.0 cm; 2,000-m time: 414.6 6 18.5
seconds) or an EBTAlone group (n = 8, mean 6 SD, age: 20 6
1.4 years; body mass: 75.5 6 6.2 kg; height: 183 6 6.5 cm;
2,000-m time: 413.0 6 26.6 seconds). This study was approved
by the Western University Ethics Committee for Research on
Human Participants.
Procedures
Previous Training. The on-water boat training and indoor
rowing ergometer training program of the team is based on
a 6-category intensity system developed by Fritsch and Nolte
(11). Each intensity category is assumed to elicit a specific
level of blood lactate based on the stroke rate prescribed. In
addition, each category has a specific duration and work-to-
rest ratio. The team uses this system as a guide for the pre-
scription of exercise intensity and duration but no longer rou-
tinely monitors its athletes blood lactate response to each
category.
Low-intensity category V and VI workouts function as
endurance-based aerobic exercise sessions. They involve low
stroke rates (;18 strokes$min21) and should elicit a blood
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lactate response of #3 mmol$L21. These are long continu-
ous exercise sessions (60 minutes) without rest intervals.
Category IV workouts represent anaerobic threshold exer-
cise sessions. They involve high stroke rates (;3
strokes$min21 , race pace) and should elicit a blood lactate
response of between approximately 5 and 8 mmol$L21. Cat-
egory IV workouts are 50 minutes with a work-to-rest ratio
of 4:1 (40 minutes of exercise and 10 minutes of rest). Lastly,
categories IIII are high-intensity interval-based workouts
meant to stimulate the anaerobic energy systems. They
involve high stroke rates ($race pace) and should elicit
blood lactate concentration of approximately 10 mmol$L21.
Each of these sessions is 30 minutes with a work-to-rest ratio
of 1:2 (10 minutes of exercise and 20 minutes of rest).
In the 6 months before this study 80% of all on-water boat
training and indoor rowing ergometer training sessions were
endurance-based category V or VI. The remaining 20%
involved exercise performed at or above anaerobic threshold
(i.e., category IV-I). Their training program also included two
60 minutes of strength training sessions per week. These
sessions involved a dynamic warm-up and heavy resistance
exercises for the major muscle groups (e.g., squats, lunges,
bench press, and bench-pulls) and core exercises (e.g., front,
back, and side planks and medicine ball exercises).
Endurance-Based Program Alone. Participants in
the EBTAlone group continued to follow the training program
described above, which included 28 rowing ergometer ses-
sions (16 category VI, 4 category V, 6 category IV, 1 category
III, and 1 category II) and 8 strength training sessions over the
course of the 4-week study (Table 1). The total exercise time
in the EBTAlone group equated to 1,980 minutes.
Endurance-Based Training Program with SIT.
Oarsmen in the EBTSIT group substituted 14 rowing ergom-
eter sessions from the traditional program with 10 SIT ses-
sions. One category II, 1 category III, 4 category IV, and 8
category VVI sessions and 4 strength training sessions were
eliminated over the 4-week study. The decision to eliminate
certain sessions and replace them with SIT was made in
cooperation with the teams head coach. To account for
the increased exercise intensity associated with SIT all of
categories IIIII and 67% of category IV sessions were elim-
inated. Also, because of the demanding nature of the SIT,
additional category V and VI sessions were removed.
Strength training was reduced to 1 session per week to serve
as a maintenance-only phase.
Participants in the EBTSIT group completed 24 rowing
ergometer sessions (12 category VI, 2 category IV, and 10
SIT sessions) and 4 strength training sessions over the 4-week
study (Table 2). The total exercise time in the EBTSIT group
equated to 1,095 minutes (just 55% of the duration of EBTAlone).
The SIT sessions consisted of four to six 60-second all-out
erg sprints with a 2.5- to 4-minute period of recovery
between each interval. Each SIT session was separated by
at least 48 hours. Both the total number of sprints per session
VOLUME 29 | NUMBER 1 | JANUARY 2015 | 23
 Sprint Training Improves Performance in Oarsmen

TABLE 1. Summary of the EBTAlone training program.*

Training Category II Category III Category IV Category V Category VI Strength

Wk 1 1 = 30 min 1 = 40 min 1 = 60 min 4 = 240 min 2 = 120 min

Wk 2 2 = 80 min 1 = 60 min 4 = 240 min 2 = 120 min
Wk 3 1 = 30 min 1 = 40 min 1 = 60 min 4 = 240 min 2 = 120 min
Wk 4 2 = 80 min 1 = 60 min 4 = 240 min 2 = 120 min
Total 1 = 30 min 1 = 30 min 6 = 240 min 4 = 240 min 16 = 960 min 8 = 480 min

*EBTAlone = endurance-based program alone.

Over 4 weeks, the total number of exercise sessions per category and total exercise time per category. Brief description of each
category: Category V and VI = 60 min of continuous EB rowing at low stroke rates (#3 mmol$L21 blood lactate). Category IV = 4:1
work-to-rest ratio of rowing at 3 strokes per minute , race pace for a total of 40 minutes of exercise and 10 minutes of rest (;5 and 8
mmol$L21 blood lactate). Category IIII = 2:1 work-to-rest ratio of rowing $ race pace stroke rate for a total of 10 minutes of exercise
and 20 minutes of rest (;10 mmol$L21 blood lactate).

and the duration of recovery between each sprint were
manipulated each week to provide a more difficult exercise
stimulus progressively from weeks 1 to 4 (Table 3).
Testing
Day 1: 2,000-m Erg Performance. Two Thousand-
Meter Erg Time Trial. Each participant completed
only one 2,000-m erg time-trial at baseline and poststudy,
because the possibility of a learning effect was considered
negligible as this test is used regularly in their training to
assess performance gains. Further, participants were in-
structed to complete their preferred warm-up before com-
mencing the time trial.
Day 2: Aerobic Capacity. Incremental V _ O2max Test.
After a 5-minute warm-up, which was performed at a low
stroke rate (15 strokes$min21) and speed (.2 min$500 m21),
the participants completed a continuous incremental test to
fatigue. The test started at a split time of 2:30 (2:30 sec-
onds$500 m21), and at 30-second intervals, the participants
increased their stroke speed and thus power production by
reducing their 500-m split time by 2 seconds. The test con-
tinued until the participants reached fatigue. The length of the
test varied between 12 and 15 minutes, depending on the
exercise capacity of each rower. During the test, respiratory
gas exchange was monitored continuously using an online
breath-by-breath gas collection and analysis system (Vmax
Legacy; Sensor Medics, CA, USA). Before testing, the sys-
tem was calibrated using gases of a known concentration
and flow using a 3-L syringe. The V_ O2max was defined as
the highest value achieved over any 20-second collection
period. The Western rowing team was very familiar with
this protocol, and no test-retest reliability measures were
performed because a similar protocol has been published
previously (21).
Ventilatory Threshold. Upon completion of the
incremental V_ O2max test, visual inspection of 10-second
average plots for both V_ CO2 and VE vs. V_ O2 (liters
per minute) were analyzed for the determination of VT. This
method, which has been described extensively in the litera-
ture, was used as a noninvasive method for the determina-
tion of VT for each participant (3,10,30). The VT was
identified as the V_ O2 (liters per minute) before the point at
which VE and V_ CO2 increased in a nonlinear manner vs.
increasing work rate (watts). Plots were analyzed by 2 inde-
pendent investigators, and the average of the 2 determina-
tions was used.

Day 3: Anaerobic Capacity.

Sixty-Second All-Out
TABLE 2. Summary of the EBTSIT training program.* Anaerobic Capacity Test.
Training SIT Category IV Category VI Strength The 60-second all-out anaerobic
capacity test was adapted from the
Wk 1 2=9 min 1 = 40 min 3 = 180 min 1 = 60 min well-known 30-second Wingate
Wk 2 3 = 16 min 1 = 40 min 3 = 180 min 1 = 60 min cycle test, which is used typically
Wk 3 3 = 18 min 3 = 180 min 1 = 60 min
Wk 4 2 = 12 min 3 = 180 min 1 = 60 min as a noninvasive measure of anaer-
Total 10 = 55 min 2 = 80 min 12 = 720 min 4 = 240 min obic capacity (2,29). A 60-second
effort was selected because of the
*EBTSIT = endurance-based training program with sprint interval training. nature of rowing, specifically the
Over 4 weeks, the total number of exercise sessions per category and total exercise time
per category. low-frequency stroke rate relative
to pedaling rate in cycling. This
test was performed at a maximal
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24 Journal of Strength and Conditioning Research

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learning during baseline testing. Further, both the 2,000-m

time trial and the 60-second all-out anaerobic capacity test
TABLE 3. SIT protocol.*
are used regularly by these oarsmen.
Rest/recovery
Statistical Analyses
Total sprints time (min)
Statistical analyses were performed using Sigma Stat for
Session 1 4 4 Windows (Version 3.5). Data were analyzed using a 2-factor
Sessions 24 5 4 analysis of variance with repeated measures (baseline and
Sessions 57 6 4 posttraining). Significant interactions were analyzed subse-
Session 8 6 3.5
Session 9 6 3 quently using Tukeys honestly significantly different post hoc
Session 10 6 2.5 test. The significance level for all tests was set at p # 0.05. All
data are presented as mean 6 SD. To assess the magnitude of
*SIT = sprint interval timing. change for variables where there was a significant interaction,
Each SIT session consisted of 46, 60-second all-
out erg sprints with a 2.5- to 4-minute period of recovery effect sizes were calculated ([post 2 pre]/grouped SD) (7).
between each interval.
RESULTS
Two Thousand-Meter Erg Performance
A significant group-by-time interaction occurred for 2,000-m
stroke rate and each rower attempted to reach his maximum
erg performance (p = 0.03). In the EBTAlone group, improve-
power output within the first 10 strokes. Rowers then tried to
ments in 2,000-m time-trial performance approached signif-
maintain their maximal stroke rate and power until 60 seconds
icance (baseline = 413.0 6 26.6, post = 411.4 6 26.6 seconds;
had elapsed. Peak power output (PPO) was defined as the mean
p = 0.06), whereas, in the EBTSIT group, 2,000-m time-trial
power output of the first 3 strokes, and APO was defined as
performance improved significantly (baseline = 414.6 6 18.5,
the APO of the entire 60-second effort. Before commencing the
post = 410.6 6 17.5 seconds; p , 0.001; Figure 1).
60-second test, oarsmen completed a 5-minute warm-up similar
to the one completed before the incremental V _ O2max test. This V_ O2max, Ventilatory Threshold
test is also used commonly by the Western rowing team to There were no significant changes in V_ O2max (p = 0.35) in
assess anaerobic performance at the beginning and end of train- either group (EBTSIT: baseline = 4.70 6 0.57, post = 4.70 6
ing phases. No formal test-retest reliability measures were per- 0.60 L$min21; EBTAlone: baseline = 4.78 6 0.47, post =
formed for it. 4.70 6 0.40 L$min21) throughout the study. Similarly, there
All exercise tests and training sessions, other than strength were no changes in absolute VT (p = 0.36) (EBTSIT: baseline =
training, were performed on a Concept II Model D rowing 3.92 6 0.46, post = 3.86 6 0.39 L$min21; EBTAlone: baseline =
ergometer (Concept II, Morrisville, VT, USA). Tests were 3.81 6 0.42, post = 3.87 6 0.40 L$min21), or relative VT
separated by at least 48 hours, and the participants refrained
from alcohol and strenuous physical activity for 24 hours
before all testing sessions.
Upon arrival at the laboratory, for each of the 3 baseline
testing days, the athletes recorded their most recent food
and fluid intake such that the same foods and fluids could be
consumed during posttesting. After baseline testing was
completed, each participant refrained from strenuous phys-
ical activity for 48 hours before commencing their respective
training program.
Posttraining Procedures
Posttraining testing was identical to baseline testing and was
completed between 48 and 72 hours after the final training
session, to allow recovery from training. As mentioned, all the
participants consumed the same foods and fluids as at baseline,
and all tests were completed in the same order and at the same
time of the day. Lastly, individual warm-ups completed before
testing at baseline were replicated during posttesting.
Figure 1. Two thousandmeter erg performance at baseline and
posttraining in both the EBTSIT and EBTAlone groups. Values are
Familiarization Procedures
presented in seconds and are mean 6 SD. *p # 0.06. EBTSIT =
Before baseline testing, the participants visited the laboratory endurance-based training program with sprint interval training; EBTAlone =
for a familiarization session to be introduced to all testing endurance-based program alone.
procedures and equipment. This was done to minimize any

VOLUME 29 | NUMBER 1 | JANUARY 2015 | 25

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 Sprint Training Improves Performance in Oarsmen
Figure 2. PPO achieved at baseline and posttraining in the 60-second
all-out anaerobic capacity test in both the EBTSIT and EBTAlone groups.
Values are expressed in watts and are mean 6 SD. *p = 0.02. PPO =
peak power output; EBTSIT = endurance-based training program with
sprint interval training; EBTAlone = endurance-based program alone.
(p = 0.16) in either group (EBTSIT: baseline = 83.0 6 4.8, post =
83.0 6 5.2%V _ O2max; EBTAlone: baseline = 81.0 6 3.9, post =
_
84.0 6 3.4%VO2max).
Peak Power Output
A significant group-by-time interaction occurred for PPO
(p = 0.04). With EBTAlone, PPO did not change (baseline =
603 6 81, post = 591 6 123 W; p = 0.59); however, with
EBTSIT PPO increased significantly (baseline = 566 6 82,
post = 623 6 60 W; p = 0.02; Figure 2).
Figure 3. APO achieved at baseline and posttraining in the 60-second
all-out anaerobic capacity test in both the EBTSIT and EBTAlone groups.
Values are expressed in watts and are mean 6 SD. *p = 0.05. APO =
average power output; EBTSIT = endurance-based training program with
sprint interval training; EBTAlone = endurance-based program alone.
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26 Journal of Strength and Conditioning Research
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TABLE 4. Effect sizes.*
EBTSIT: EBTAlone:
Test effect size effect size
2,000-m Time-trial 0.22 0.06
performance
PPO during the 60-s 1.08 0.04
anaerobic capacity test
APO during the 60-s 0.44 0.02
anaerobic capacity test
*PPO = peak power output; APO = average power
output.
Average Power Output
The group-by-time interaction approached significance
for APO (p = 0.07) (EBTAlone: baseline = 532 6 55, post =
533 6 68 W; EBTSIT: baseline = 508 6 48, post = 530 6
52 W) (Figure 3).
Effect Sizes
Adding SIT had a small effect of 2,000-m time-trial
performance and during the 60-second all-out anaerobic
capacity test, a large and small effect on PPO and APO,
respectively (Table 4). In all cases, the effect size was greater
with EBTSIT vs. EBTAlone.
DISCUSSION
Replacing a portion of an EBT rowing ergometer program
with SIT for as brief a period as 4 weeks resulted in
improvements in the 2,000-m time-trial performance and
PPO during an all-out 60-second anaerobic capacity test in
trained oarsmen. In addition, the observed increase in the APO
during the anaerobic capacity test with EBTSIT vs. EBTAlone
approached significance (p = 0.07). In contrast, no improve-
ments in V _ O2max or VT were observed; suggesting that the
observed improvements in time-trial performance were largely
the result of enhanced anaerobic capacity.
These rowing performance findings are consistent with
those of Driller et al. (8), who also examined the effect of an
increase in training intensity in well-trained university row-
ers. They (8) documented greater improvements in 2,000-m
erg performance after replacing all continuous erg exercise
training (CT) with 7 HIT sessions over a 4-week period.
However, the underlying mechanism responsible for the
observed performance gains in our study is most likely dif-
ferent as Driller et al. (8) attributed the improvements in
2,000-m erg performance to a significantly greater improve-
ment in relative V_ O2peak in the HIT compared with the CT
group in their study.
We suspect that no improvements in V_ O2max or VT
occurred in our study because of the existing training pro-
gram used regularly by the Western team. At the time of data

collection, their training involved a large percentage of greater
intensity exercise than most traditional endurance-based row-
ing training programs (12,24,26). For example, if we examine
the 4-week program for the EBTAlone group, which was sim-
ilar to what the rowers had been performing the 6 months
before the study, 20% of the total rowing exercise was
performed at intensities greater than or equal to anaerobic
threshold (300 minutes of 1,500 total rowing minutes). There-
fore, it is possible that any improvements in aerobic function
resulting from exercise performed at high exercise intensities
had already occurred before this study. Nonetheless, it is
worth noting that despite a 40% reduction in continuous aer-
obic exercise (720 minutes in EBTSIT vs. 1,200 in EBTAlone)
the EBTSIT group maintained their previously high standard
of aerobic fitness. This finding supports other studies that
have demonstrated the efficacy of SIT as a potent aerobic
stimulus requiring dramatically less total exercise time vs.
endurance-based training (46,11,13,19,21,22).
The improvements in 2,000-m erg performance in the SIT
group are likely because of an increase in anaerobic capacity
as indicated by greater increases in PPO and APO during the
60-second all-out anaerobic capacity test. The underlying
mechanisms responsible for the improvements in anaerobic
capacity were not studied here; however, improvements in
anaerobic capacity as a result of SIT have been coupled
previously with increased activity of key glycolytic enzymes
including hexokinase and phosphofructokinase (6,18,19).
This is not surprising because endurance-trained individuals
have been reported to have similar muscle glycolytic enzyme
activity as untrained individuals, perhaps because their
endurance-based training does not provide a sufficient
anaerobic stimulus (7,14,21,23). As mentioned, before this
study, the rowers involved in both the EBTSIT and EBTAlone
groups engaged in a large volume of endurance-based exer-
cise (;80% of total training time), with much less time spent
working above blood lactate threshold (;20% of total train-
ing time). Although our participants were already well
trained at the beginning of this study, even modest improve-
ments in physiological capacity could have significant con-
sequences during rowing competition because performances
are won or lost by only fractions of a second (12,17,18).
It is also worth noting that despite four fewer strength
training sessions over the 4-week study, the EBTSIT group still
experienced improvements and in some cases greater im-
provements than the EBTAlone group (e.g., PPO in the anaer-
obic capacity test). In the EBTSIT group, strength training was
reduced to 1 session per week, serving as a maintenance phase
only. Although strength testing was not performed, these data
suggest that the EBSIT group did not lose strength over the
course of the study. Finally, the observed improvements in
PPO during the anaerobic capacity test in the EBTSIT group
may highlight the importance of training specificity, that is,
performing supramaximal rowing ergometer intervals may be
more beneficial than strength training when attempting to
improve rowing performance.
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PRACTICAL APPLICATIONS
Incorporating SIT into a traditional endurance-based rowing
program resulted in improvements in 2,000-m erg perfor-
mance and anaerobic capacity in trained oarsmen despite
a reduction in training volume by approximately 45%. In
addition to the obvious performance and physiological
benefits, SIT has clear practical relevance for oarsmen.
Specifically, implementing SIT when tapering down volume
and optimizing recovery in the weeks leading up to
competition is likely a good strategy (25).
Sprint interval training on a rowing ergometer may also be
an especially practical off-season training tool because endur-
ance rowing ergometer exercise is often accompanied
by complaints and reduced attendance. As a result, coaches
struggle to maintain a competition standard of training quality
in the off-season. Typically, adherence to SIT programs is very
high (5,11,13), so SIT performed on a rowing ergometer may
provide temporary relief or perhaps a distraction from the
boredom of prolonged endurance-based sessions, which make
up most off-season rowing programs.
Finally, SIT can be easily implemented, even without
a baseline physiological test. Consequently, it is not necessary
to complete a V _ O2max or lactate threshold test to determine
a specific training workload for each athlete. Rather, athletes
simply exercise as hard as they can (attempt to produce and
maintain the highest power output possible). A proper warm-up
is important to reduce the risk of injury, and because technique
has a tendency to breakdown once athletes become fatigued,
SIT is better suited to rowing ergometer training which requires
less technical proficiency than on-water training.
ACKNOWLEDGMENTS
The author gives special thanks to Dr. Volker Nolte, head
coach of the Western University Rowing Team, without
whose trust, support, and advice this project would not have
been possible.
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