Ep 66 - 2K Plan Week3 S1 - 12min x 3 Fitness Building Rowing Machine Workout

Build your fitness without realising it by breaking up a 36 minute indoor rowing workout into three 12 minute intervals. RowAlong with me in this one on one class workout.🚣 Row 3 x 12min with 1min rests at 20 strokes per minute 🚣‍♀️

➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable

❗  You'll be amazed at how quickly time will go by when breaking the longer row into 3 chunks. The 1 minute rests are just enough to bring your heart rate down to keep this an foundation / fitness building workout that will give you the base fitness to be able to row the faster stuff ❗

Interval one in this row is all about technique. But as this is a long slow row that once you get dialed into the technique, it's more about just getting on with it, I've continued the "All About Me" story of how I got into Indoor Rowing. Picking up after the disapointment of my first Scotttish Championships, and then going to to the British Rowing Indoor Championships.

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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