Ep 90 - 36 min Indoor Rowing Workout - change rate every 3 minutes

Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again. 

🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️

➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally  increase as your stroke rate increases.➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5 seconds for 26➔Top/Max pace guide - Start 18spm at 2K+20 - Increase 6 seconds for 22 and 6 seconds for 26

❗  I'll say here - none of those are an "Easy" or Bottom Tier on my Intensity Pyramid ❗

I sat on the bottom end of this pace guide, and by the end I was at the top end of what I'd normally call a "Mid Tier" intensity workout. If you do want to take this a bit easier, you could start the 18spm at 2K+22 and increase only 3 seconds per rate increase. But make sure you don't choke your technique to keep the pace down 

You can find this session available to pre-program  your PM5 monitor on the Ergzone app - search for RowAlong under the Discover tab, and look for RA 38. 

But if you would like the 36 minutes split up into 12 x 3 minute splits - just program your monitor manually as a single time workout, with splits set to 3 minutes.

 

Alternatively, the YouTube video link for this row is: https://youtu.be/CfyfuOqzloM

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

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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