Ep 69 - 2K Plan Week3 S4 - Max Effort Intervals - 12/10/8mins - Indoor Rowing Workout

Increase your stamina at speed with this TOP training tier Max Effort rowing machine workout. 🚣 12 / 10 / 8 min with 3 min rests at 26spm🚣‍♀️

➔Pace Guide = 2K+8-10 (see below for 2K training pace info)➔Effort = 8-10/10➔Speech = Tough! 

❗  If you make sure to pace this right, it'll be a max effort workout, where you'll need to push hard to complete. Go too slow, it might just feel 8/10 the whole way. Go too fast, and you'll not be able to hold the 2K+8-10 window until the end❗

This rowing machine workout is meant to really push you - you should be dreaming of the end of the 8 minute interval by about 3 minutes into it. If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/I7RAzAKD3kw

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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