Ep 72 - 2K Plan Week4 S1 - 2x20mins Fitness Boost

Build up your fitness and torch some calories in this sweaty but simple row on the machine🚣 2 x 20mins with 90 second rests🚣‍♀️

➔Pace Guide = 2K+18 then 2K+20 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable

❗  The first of these intervals will be done at 20 strokes per minute. Then to make sure you stay in that fitness building mode, the pace drops by 2 seconds, and the rate drops by 2 too. ❗

It's a simple row that will just get you feeling like you've had a good long workout. But it will build the foundation of your rowing system - and is one of the most important sessions you can do. 

The first 10 minutes I talk technique - then the rest of the row I continue the story of my rowing career, and why I'm the one doing this RowAlong with you.

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

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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