Ep190 - RowAlong 1000m Plan - Week 4 Session 1 - 45 seconds x 8 - VERY HARD!

This row will build your speed and ability to hold it. But only if you make sure to ROW FAST! 🚣45 seconds x 8 with 30 second rests 🚣‍♀️

➔Pace Guide = 1K Pace or faster.➔Effort = 10/10➔Speech = Gasping for air! 

❗  The important thing about this row is that you need to put everything into it. 45 seconds is a short interval, and if you try to pace it, you won't get the result from this workout. You should end up gasping for air at the end, with legs burning from the effort. If you don't, you're either not putting in 100%, or there's something about your technique that's holding you back ❗

That said, as tough as it was in the moment, after 10 minutes recovery, I was ok and could have done something like 20 minutes at 2K+18 - so if you want to make this a longer workout, that's what I suggest.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S1) or set 45 second intervals with 30 second rests, or 9:30 and RowAlong with me. 🚥

RowAlong with the YouTube video here: https://youtu.be/EjDDYbLmZBA

 

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

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I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

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For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

 

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