Ep 75 - 2K Plan Week4 S4 - Max Intensity Row 10/8/6 mins - Indoor Rowing Workout

Top intensity row to build your tolerance at high effort, ready for your 2000m time trial🚣 Row 10/8/6 mins with 2:30 rests at 28 strokes per minute🚣‍♀️

➔Pace Guide = 2K+5➔Effort = 8-9/10➔Speech = Tough!

❗  This workout really does take you to the TOP tier of the Intensity Pyramid. Where you'll start off each interval in a MID tempo state, as time goes on, you'll tip over into the TOP intensity, where you'll need to hold on in order to complete. And then there are two more intervals to go! ❗

Follow me for stroke rate. I'll talk to you through the row, giving you tips on technique, and sharing my experience of the row as I go through it with you. When it gets tough for me - I'll let you know. There's no point in platitudes. We're likely to feel it tough together - and I'd rather share that with you than try to hide it from you! 

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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