Anti-Glycolytic Training

Anti-Glycolytic Training (AGT) on a rower focuses on improving power and speed without building lactate. The goal is to train the ATP-PC energy system and avoid glycolysis.

This improves VO₂ max, power, and recovery while minimizing fatigue and overtraining.

This method is used in sprint sports and works well alongside endurance rowing .

Anti-Glycolytic Rowing Program (Concept2)

Frequency: 2–3 sessions per week

Duration: 20–30 minutes

Goal: Max power without lactate accumulation

Key Rules

Workout Structure

Warm-up (10 min)

Row easy

SPM: 18–22

Drag factor: 120–140

Main Set Option 1 (Classic AGT)

10 sec max / 2:00 rest

Repeat 8–12 rounds

Targets:

Purpose:

Main Set Option 2 (Stroke Burst Method)

7 hard strokes / 1:45 rest

Repeat 12–20 rounds

Targets

Main Set Option 3 (Alactic Ladder)

6 sec sprint

Rest 90 sec

8 sec sprint

Rest 2 min

10 sec sprint

Rest 2 min

Repeat ladder 3–4 times

Weekly Layout (with your endurance rowing)

Since your rowing tends to be endurance focused, this integrates well:

Drag Factor for AGT

Recommended:

Higher drag helps recruit fast-twitch fibers.

Performance Targets

Use best 500m pace minus ~3–5 sec.

Example

Signs You’re Doing It Right

✔ Power stays high

✔ HR stays relatively low

✔ No burning legs

✔ Full recovery between reps

Wrong:

✖ Feeling acidic

✖ Breathing hard

✖ Pace dropping quickly

Expected Benefits (4–8 weeks)

This session trains the ATP-PC (alactic) system, building explosive rowing power without entering glycolysis or heavy lactate production.

It works very well alongside your endurance rowing and Norwegian 4×4 VO₂ sessions.

Workout Overview

Total time: ~25–30 minutes

Frequency: 1–2× per week

That sequence = 1 ladder

Repeat 3–4 ladders

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Warm-Up (10 minutes)

Easy rowing building gradually.

1. 5 min easy row

2. 3 × 10 stroke bursts (build to race pace)

3. 2 min easy row

SPM: 18–20

Drag Factor: 120–130

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Main Set Details

Sprint Execution

Each sprint should be:

Targets:

Example:

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Technique Focus

During the short sprints:

1. Explosive leg drive

2. Fast hip swing

3. Relaxed recovery

4. Do NOT grind strokes

Think:

“Jump on the drive, float on recovery.”

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Drag Factor

For power recruitment:

135–150

Higher drag helps stimulate fast-twitch fibers.

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Full Example Session

Then:

Ladder 1

Ladder 2

Repeat

Ladder 3

Repeat

Optional advanced:

Ladder 4

Repeat

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Stop Rules (Important)

Stop the workout if:

AGT works only when power stays high.

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Physiological Benefits

Consistent training improves:

It also complements:

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Ideal Weekly Integration (for your current style of training)

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💡 Important tip for rowers over 60

AGT is one of the best ways to maintain fast-twitch muscle fibers, which decline with age if not trained explosively.

Elite Anti-Glycolytic Erg Protocol (Power Builder)

This is a high-level anti-glycolytic rowing session used in sprint and Olympic-level programs to increase peak wattage, fast-twitch fiber recruitment, and stroke acceleration without accumulating lactate.

It fits well with the endurance rowing and VO₂ sessions (like Norwegian 4×4) you already use.

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Core Principle

The workout keeps efforts ≤10 seconds so the body relies primarily on the ATP-PC energy system rather than glycolysis.

This preserves nervous system quality and allows maximum power every rep.

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Elite AGT Erg Session

Warm-Up (10–12 minutes)

1. 5 min easy rowing

2. 3 × 10 strokes building to race pace

3. 2 min easy

4. 2 × 5 stroke explosive starts

Targets:

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Main Set

10-Stroke Max Power Repeats

10 strokes all-out

Rest 2:30 easy row

Repeat 10–15 rounds

Targets:

Examples

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Advanced Progression

After 3–4 weeks:

Wave Session

Block 1

8 strokes sprint

Rest 2:00

× 6

Block 2

10 strokes sprint

Rest 2:30

× 6

Block 3

12 strokes sprint

Rest 3:00

× 4

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Drag Factor

For power recruitment on a Concept2:

135–150

This increases leg drive force and fast-twitch recruitment.

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Power Focus

Think about three explosive phases:

1. Leg drive (violent push)

2. Hip swing

3. Quick arm finish

Recovery should be very relaxed.

Cue:

“Explode – float – explode.”

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Performance Metrics to Track

Best metrics to monitor improvement:

Ideal drop:

<5% from first to last sprint

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Weekly Integration (Optimized for Your Rowing)

Since your training already emphasizes endurance rowing:

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Why This Works Extremely Well After Age 60

Explosive training preserves Type II muscle fibers, which decline rapidly with aging.

Benefits:

This is why many longevity-focused performance programs now include anti-glycolytic training.