Ep 35 - 2000m Plan Week 4 Session 2 - 7 5 3 1 mins stroke and pace ladder

7/5/3/1mins - MID TIER WORKOUT

Stoke rate goes up between each interval - 24/26/28/30 Pace Guide = 2K+12/9/5/2 (But I'd prefer max effort on the last one) Effort Guide = start 6-7/10 - will end closer to 9.5-10/10 Speech = Not constant

❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. That last interval is the only time you should really feel pushed.

🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA

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. 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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