Ep 171 - 5K Rowing Plan - Week 5 Session 4 - 2 x 19mins (varied)

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week  5 Session 4  is 2 x 19mins (varied) with 1:30 rest 🚣‍♀️

Each 19 minute interval will be rowed as: 

4min at 18spm / 2k+20 (5K+15) pace3min at 20spm / 2k+28 (5K+13) 2min at 22spm / 2k+16 (5K+11)1min at 24spm / 2K+12 (5K+7)2min at 22spm / 2k+16 (5K+11)3min at 20spm / 2k+28 (5K+13) 4min at 18spm / 2k+20 (5K+15)

Effort Guide = 5-6Speech = Comfortable (Apologies that I lose my voice though!!!)

❗  This is a bottom tier workout - and apart from feeling like you're putting in a little pressure through the 24spm section - it needs to always feel like a bottom tier. Don't push this one - use it to investigate how your stroke rate affects your pace, and consider your technique. It's a BOTTOM TIER recovery session - please treat it as such. ❗

🚥If you want to programme your monitor - just set it to 2 x 19mins with the rest set to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

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. 

 

Watch the video to RowAlong to here: https://youtu.be/85KMkTE04po

 

 

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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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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