Ep 74 - 2K Plan Week4 S3 - 30 minutes Calorie burning Fitness builder - Indoor Rowing Workout

This 30 minute row at 20 strokes per minute will help you work on your rowing technique will building up your foundation fitness. A vital row to do. 🚣 Row 30 minutes at 20 strokes per minute at 2K+18 pace🚣‍♀️

➔Pace Guide = 2K+18 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable

❗  Stick to the 2K+18 pace here. If you want to go fast, add on a 1 minute max effort sprint at the end. It's important you don't push this one. Give yourself a chance to work on your stroke, and your base fitness. ❗

One interesting thing to point out is how not all 30/r20's are the same. This was a hot day, I hadn't hydrated well, I'd had a glass of wine the night before - and I was talking the whole way through - continuing the history of my time as a rower. And just take a look at my HR at the end of the row!! That's pretty much maxHR for me on the erg. And I was only rowing a 20pm 2K+18 piece! 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/p2LQ2D8HrC4

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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