30 Days of 30 Minute Rows - Day 23 - Indoor Rowing Machine Workout

Get your push on and get that pace up one minute at a time on the rowing machine🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. 

➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time

❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-23 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use)  🚥

00:00 Introduction03:35 Warmup (continue when finished if needed)10:05 Main Session42:11 Cooldown and time to stretch while I sign off.

If you would like to RowAlong to the video version of this, please go to: https://youtu.be/GZ4GtSXX1hAAs always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

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ℹ - 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.  ℹ

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