Ep 48 - 85 minute row 7/6/5/4/3/2/1(30) x 3

BOTTOM / MID / TOP tier workout - depends on your start pace for this 85 minute RowAlong Row the 85 minutes like this:

7mins at 18spm and 2K+20-24 6mins at 20spm and 2 seconds faster 5mins at 22spm and 2 seconds faster 4mins at 24spm and 2 seconds faster 3mins at 26spm and 2 seconds faster 2mins at 28spm and 2 seconds faster 1mins at 30spm and 2 seconds faster Then 30 seconds - either stopped, and taking a rest - or just light recovery rowing - or start at the 18spm pace you did before. Then repeat the above, including the 30 second option Then do it all one more time - without the 30 second option

How tough this row will end up for you depends on how you start the 18spm section. If you go for the faster end (+20) then this is going to get close to a TOP tier row by the time you hit the 26spm - before giving you a chance to recover when you go back to the 18spm sections again. If you choose 2K+22 - then it'll be a good solid slog of a workout - that'll test you, but not push you over the edge. And if you choose to start at 2K+24 - you should have a much easier time of it.

****MONITOR PROGRAMMING**** The easiest way is just to do a Just Row for the warm up - then programme in 1:25:00 for the main row, and then another Just Row at the end for the cooldown. But if you want to programme in the entire session here are the interval times to punch in to the monitor:

4:00 (Warmup) 1:41 (Rest - Stretch / move up and down the rail) 1:25:00 (Main session) 0:54 (Rest - have a quick drink) 2:00 (Main Cooldown) 1:30 (My end chat - continue cooling down if you wish)

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. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com

 

 

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