Ep 56 - 2K Plan Week1 S2 - 10 x 3 mins at 2K+5 / 28spm.

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. 

🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣‍♀️

This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.

➔Pace Guide = 2K+5 (see further down for info on 2k training paces) ➔Effort = 7-9/10 ➔Speech = Not constant

❗ The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout ❗

🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync. The workout is available on the RA track of the ErgZone app - load up "RA6 3 x 10mins" to programme your monitor. (You still need to watch the video here on YouTube) 🚥

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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