Ep 82 - 2K Plan Week5 S5 - 2000m Row paced for 8 minutes

TOP TIER WORKOUT as you row a 2000m Time Trial🚣 After a 10 minute warmup, row 2000m as fast as you can! 🚣‍♀️

Pace Guide = Hopefully faster than your current 2K pace.Effort Guide = 10/10Speech = Not likely!

❗  This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗

This Podcast contains me rowing the 2K to give a final result of 8 minutes. The YouTube video has pace guides from 11 minutes all the way down to 6:30. I'm happy to put some of these up here too on the podcast, but I'll wait to be asked - so please get in touch. Alternatively, the YouTube video link for this row is: https://youtu.be/pYGwt7C5rew

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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