Ep 67 - 2K Plan Week3 S2 - 10 x 3 min HARD intensity Indoor Rowing Workout
Maintain your power and pace with this HARD row. You'll hold an intense tempo pace that will make you need to hold on to finish. But you won't feel like you can't finish. 🚣 10 x 3min / 2min rests - at 28spm 🚣♀️
➔Pace Guide = 2K+5➔Effort = 7-8/10➔Speech = Tough!
❗ Make sure to hold 2K+5 all the way through. If you get to interval 7 and want to go faster, please do. But not so fast that you need to slow down under 2K+5 because you blew your fuel tank! ❗
This row is tough - but it will get you used to working at a hard intensity, and pushing through in order to complete.
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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