Ep 62 - 2K Plan Week2 S2 - 8 x 4 mins - HARD!!

This is a MID tier hardship training row that will make you work hard, but then give you a rest before going again. Great for building intensity endurance.🚣 8 x 4mins at 28spm with 3 minute rests 🚣‍♀️

➔Pace Guide = 2K+5-6 (See below for 2K training pace info)➔Effort = 8/10➔Speech = Not constant

❗  You may want to sit on the slower (+6) end of the pace guide for the first 4 intervals. The aim is to make sure to at least hold your pace throughout. If you think you've got it in you to go faster for the last 4 - then do so. But only if you're sure you won't burn out and need to slow right down to complete the workout ❗

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 3 minutes, which lets you recover - and the next interval will get to that point a little quicker.  But importantly, you won't need to stop. You can keep going until the next rest period.

 

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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