Calculating and prescribing rowing ergometer intensities using maximal aerobic speed

Rowing ergometer-based exercise, when performed with appropriate and safe technique, allows provision of a cardiorespiratory training stimulus while minimizing excess joint or muscle-tendon loading that is common to on the feet training. Cardiorespiratory training for athletes is commonly prescribed using maximal aerobic speed (MAS). MAS is a quantification of external intensity, which is often estimated from performance in a time trial test. This article provides a guide for how to measure the MAS of an athlete using a rowing ergometer, and then how to calculate their individual %MAS for each exercise intensity using common spreadsheet software. This enables the coach to prescribe steady-state, high-intensity interval training, and recovery sessions at the required intensity for that specific person. The examples provided in this article demonstrate how prescribing external load in this way allows the desired internal load to be achieved.