Ep 160 - 5K Rowing Plan - Week 3 Session 2 - 30 mins with Power Strokes

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3  Session 2  is 30mins at 20spm with 1 power stroke every minute  🚣‍♀️

Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6Speech = Comfortable

❗  There's just a little spice to the usual 30 minutes at 20spm with this workout. On every minute marker, you'll do one 'Power Stroke' - a stroke at full pressure, and full pull ❗

The important thing here is to concentrate on that one stroke to get the technique right. 1 stroke, then back to normal - and each time you do it, concentrate on straight arms and a forward lean at the front, so as you drive hard, you're letting your body transfer the power, rather than fighting against it. 

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/51z9LylvHHM

 

 

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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