Ep 167 - 5K Rowing Plan - Week 4 Session 4 - 5 x 8mins

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4  Session 4  is  5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣‍♀️

Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm - 2 sec faster for 22spmEffort Guide = 5-6Speech = Mostly comfortable (the 22 may be slightly tougher)

❗  A nice bumpy BOTTOM tier row. The 22spm section will obviously be slightly harder than the 18 that you start at - and the fact that you'll be rowing for a total of 40 minutes will certainly let you now that you've had a good workout. But it shouldn't stretch you from a cardio or muscular point of view - it'll just help build your foundation fitness. ❗

It IS meant to stay a bottom tier workout. So if you find you're blowing up, back off a couple of seconds. But I want you to maintain the stroke rate. Hopefully as we're on Week 4 - you should know what your body is capable of, and know to start on the back end of the pacing guide if you think this is going to need it.

🚥If you want to programme your monitor as a 5 x 8 minute interval workout - remember to set the rest 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/yZ8N7WAQxIc

 

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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