Ep 151 - 5K Rowing Plan - Week 1 Session 3 - 12 x 2mins

For full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/500om-plan

🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️

Pace Guide = 5K pace or better (2K+5-6)Effort Guide = 9-10/10Speech = Not a lot!

❗  This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6 ❗

The point of this workout is that it will feel tough. Don't shy away from it. You will be able to complete it - but it'll be hard work. 

🚥If you want to programme your monitor as a 12 x 2 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/NZx1p8_kmSI

 

 

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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