Ep 125 - 8 x 2 minutes with 2 minute rests - TOP Intensity RowAlong

Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between🚣TOP/MAX tier on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info)➔Effort = 10/10➔Speech = Even I had to stop talking at times in this one...

❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick to my 2K rate and pace - but maybe you've had some good improvements?❗

🚥Either use ErgZone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA88) if you don't use ErgZone,  or you're not rowing on a Concept2 - set 2 minute intervals with 2 minute rests. Or 30 minutes and just start and stop when you RowAlong with me. 🚥

00:00 Introduction02:44 5 Minute Warmup09:44 Main Session41:28 Cooldown and time to stretch while I sign off.

 

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong

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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