What is the appropriate cadence (intensity) for AN (anaerobic) workouts?

What is the appropriate cadence (intensity) for AN (anaerobic) workouts?

• A. 18-22 moderate
• B. 22-28 hard
• C. 28-34 very hard
• D. 34 and up exhausting

Answer: (D)

Anaerobic workouts rely on very high effort that you can’t sustain for long, and in rowing that shows up as a very high cadence. Pushing to about 34 strokes per minute or more forces fast muscle fiber recruitment and quick lactate buildup, which is the hallmark of anaerobic energy use. That level is described as exhausting because you typically can’t hold it for extended intervals, which matches the idea of short, all-out bouts. Lower cadences—18-22 are more comfortable and stay mostly in the aerobic zone; 22-28 and 28-34 are intense and can be sustained longer but still include substantial aerobic contribution. So the appropriate cadence for anaerobic work is 34 strokes per minute or higher, signaling near-maximal effort.

Anaerobic workouts rely on very high effort that you can’t sustain for long, and in rowing that shows up as a very high cadence. Pushing to about 34 strokes per minute or more forces fast muscle fiber recruitment and quick lactate buildup, which is the hallmark of anaerobic energy use. That level is described as exhausting because you typically can’t hold it for extended intervals, which matches the idea of short, all-out bouts. Lower cadences—18-22 are more comfortable and stay mostly in the aerobic zone; 22-28 and 28-34 are intense and can be sustained longer but still include substantial aerobic contribution. So the appropriate cadence for anaerobic work is 34 strokes per minute or higher, signaling near-maximal effort.