Ep 57 - 2K Plan Week1 S3 - 2 x 20mins

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast. 

Fitness building BOTTOM Tier Rowing Machine Workout. Grow your base fitness and burn some calories🚣 After a 4 minute warmup, row 2 x 20 mins with 2 minute rest between 🚣‍♀️

➔Pace Guide = 2K+20-22 (see further down for guidance on 2K training pace)➔Effort = 5-6/10➔Speech = Comfortable

❗  This is a fantastic recovery and fitness building row. A total of 40 minutes of rowing plus warmup and cooldown means you'll be torching through the calories in this row while also taking time and focus to work on your technique and rhythm. ❗

As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!! 

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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