Ep 79 - 2K Plan Week5 S2 - 7/5/3/1mins - Hard or MAX effort Row - Indoor Rowing Workout

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.

🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️

➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough

❗  As the intervals gets shorter, your pace gets faster.❗

 If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+1226spm at 2K+9   28spm at 2K+5  30spm at 2K+2  

If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last. 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/UFfiy177fP0

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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