Ep 53 - 30min 18spm then 1 min at MAX

BOTTOM then TOP Tier Rowing Machine Workout

🚣 4 min warm up - then Row 30 mins at 18spm - rest 2 mins - then row 1 min at MAX EFFORT🚣‍♀️

 

➔Pace Guide = 2K+20 for 18spm - then PUT EVERYTHING IN for the 1 minute

➔Effort = 5-6/10 - then 10/10

➔Speech = Comfortable - then "You'll be lucky".

 

❗  This workout starts off as a standard fitness building, stroke grooving all round fantastic benefit, if not that exciting "30mins at 18spm / 2K+20 pace" (see below if you don't know what 2K+ pace is) but then after a two minute rest, I want you to absolutely MAX OUT a 1 minute row. As fast as you can. Don't back off the pace until the end.

 

The extra bit for the 1 minute though, is that I want you to cover the speed information on your screen. Just the time and stroke rate should be visible. That way, even if you slow down, you won't see it on screen (which can often create an "Oh well, I might as well give up" response. ❗

 

This workout will be available on the ErgZone app (RA3 - 30min / 1min)  to help programme your monitor. But if you're programming yourself (Enter durations in brackets)

 

0:00 Intro (1min 33sec long)

1:33 WarmUp (4min  long)

5:33 Recap (1min 48sec long)

7:21 30mins (30mins)

37:21 Rest (2mins)

39:21 1min (1min)

40:21 Recover (1 min 12 sec)

41:33 Cooldown (2mins)

43:33 End bit (4mins 7sec)

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.

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🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com​ For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵

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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