Ep 63 - 2K Plan Week2 S4 - 1/2/3/4/3/2/1 mins at 2K rate and Pace

This top tier (what I call max effort) workout will slash lots of time off your 2K score if you do it right. In fact, if you mix it up with some of the longer, low rate rows - I'd say that this is the only race pace workout you'd ever need to do in order to improve your 2K time. 🚣 Row 1/2/3/4/3/2/1 mins at your 2K Rate and Pace 🚣‍♀️

➔Pace Guide = 2K average pace (see below for info on this)➔Effort = 9-10/10➔Speech = Very tough!!

The key to this workout is the rests. After all, you're going to be rowing for 16 minutes at your 2K pace. Which is a tough ask! So here's the rowing time and the rest for each interval: 

1 min / 1.30 rest2 min / 3.00 rest3 min / 4.30 rest4 min / 6.00 rest3 min / 4:30 rest2 min / 3:00 rest1 min - all done

❗  Those may look like luxurious rests, but trust me. They're not. By the time you get to being asked to row another 4 minutes at 2K rate and pace, you'll have wished they were all longer!!! Remember, I want you to hold pace. If you have gone too fast too early, and can't hold the pace - you've not done this session right. If you want to push the pace, push the last 2 minute and 1 minute intervals.❗

🚥This workout is available to program your monitor on Ergzone. Look for the RA icon, and pick RA14. If you are going to set your monitor manually, you may wish to set it to UNDEFINED rests in order to stay in sync with me. Here's a video on how to do that: ✸https://youtu.be/2vGTy9mtaLA✸

Or you could just set it to 38:33 and let the monitor count down🚥

00:00 Intro (lots to cover)03:43 Warm up13:43 Recap and recharge before main session16:19 Session begins54:53 Breather55:53 Cool Down

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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