Ep 78 - 2K Plan Week5 S1 - 30mins with Power Strokes - Indoor Rowing Workout

Give yourself time to burn some calories while putting in some power and technique work with this 30 minute row. It may be the Bottom intensity on the Workout Pyramid - but it's TOP for importance.

🚣 Week 5 Session 1 is 30mins at 18spm with Power Strokes every 5 minutes 🚣‍♀️

➔Pace Guide = 2K+20➔Effort = 5/10➔Speech = Comfortable

I didn't realise the software had linked back to the 20spm overlay, instead of 18spm. Trust me, it's meant to be 18spm at 2K+20. Sorry!! 

❗  It's a simple row that will let you work on that foundation fitness. But taking 5 power strokes every 5 minutes will help break what, let's face it, isn't the most exciting row in the world, into smaller chunks - and make it more interesting ❗

But don't let the basic nature of this 30r18 row fool you - this is one of the most important rows you can do. It lets you work on your technique, it gives you a chance to build your foundation rowing fitness, and also gets you used to rowing for longer periods of time.

If you'd rather see me than just listen to me, the YouTube video link for this row is:https://youtu.be/ri7wGtCjLkM

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. 

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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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