Ep 132 - April 2022 CTC Rowing Workout

This challenging row is tough - but you'll get a great rowing workout from it. 

After a 5 minute Warmup:

Row 3 minutes at 27spm1 minute RestRow 3 Minutes at 30spm1 minute RestRo3 3 Minutes at 33spm1 minute RestRow 3 Minutes at 30spm1 minute RestRow 3 minutes at 27spm

All intervals from a standing start. 

Hopefully, as you RowAlong with me, and try to match my stroke rate, that'll help you get to the specific rates for each interval.

This is the April 2022 Cross Team Challenge event (c2ctc.com) - but even if it's December 2027 - you can still row this session for a really good workout, you just won't be able to enter a score on the website. If you ARE rowing this in April 2022, then make sure to go to c2ctc.com and enter your score. And if you're not in a team, you're more than welcome to join RowAlong - but you'll see all the other options there for you to pick from too. 

🚥Intensity wise - this is just about trying to see how far you can go - so row at your maximum pace that you can maintain throughout all 5 intervals. I averaged 2K+4 - but I needed to back off in order to be able to talk to you through the row.🚥

00:00 Introduction 03:21 Warm Up 10:41 Main Session31:04 Cooldown and stretching while I sign off.

RowAlong with the video instead of just audio at: https://youtu.be/SJGRwY6nAtY

 

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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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

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This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. 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. 

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

See you in the next video.

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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