Former 60-69 Hwt world record holder Noel Frost has written another article on the training he used to achieve his times. This time, the article's on aerobic capacity and efficiency. Noel Frost: Seven days a week, 365 days a year, twice a day in the 6-8 am slot and the 6-8 pm slot, where possible:-I would inhale fully and hold until uncomfortable, then exhale and repeat this ten times. This was to expand my lungs. Next, I would exhale fully and hold until very uncomfortable, then inhale and repeat this ten times. This was to improve my CO2 movement efficiency. Later on I increased the number by inhaling against resistance, using a thing called a Power Breath. I would inhale against this once a day in the morning slot for around 250 repetitions. I say around because, when I could get up to 270 before failure, I would increase the resistance slightly so that I could only achieve 220 or so. I used this system for around six months prior to the 1999 World Championship and, while I believe I should have been one second slower due to my age, I was in fact three seconds quicker over 2,000 metres. I considered the Power Breath expensive and, in my view when using it, great care must be taken with hygiene. Having said that though, I think it worked well for me. A large distance was covered on an Airdyne cycle or similar, using the basis of one day doing ten minutes absolutely flat out plus half an hour when I could talk comfortably (cycling at 55% of my Maximum Heart Rate); the next day doing half an hour when I just could not talk comfortably (75% MHR). This cycle type was used to avoid RSI on the erg and found to be successful. Early on I would do six days on and one off, but later it was seven days where possible. Training is no big deal and it does use up recreation time productively, when we have a clear goal in mind.If you've got any training tips or techniques you'd like to share, send them to editor@therowingcompany.com.