Ep 26 - 2000m Plan Week 2 Session 5 - 2 x 20mins at 18spm - Indoor Rowing Workout

2 x 20mins at 18spm - BOTTOM TIER WORKOUT

Pace Guide = 2K +20Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup

Pace Guide = 2K+20-22 Effort Guide = 5 / 10 Speech = Talk away

❗ This is a Bottom tier workout to set you up for Session 6. This should give you a chance to build your fitness, work out your technique, and get a lot of sweat on the floor! ❗

The point of this workout is that it should feel like a good solid amount of time on the machine. At 18spm, you'll need to put some pressure through the footplate to keep to pace, but the recovery time at such a low rate means that this should be ok for the 2 intervals. If you feel like you're blowing up, slow down by 2 seconds.. Take your time to analyse technique. If you have a mirror, try to check yourself out. If you have a camera, video one or both of the intervals. For what it's worth - I was appalled when I watched this back to see just how bad my butt-scoot is before I connect at the drive. Seriously, take a look, and you'll see the seat slide a good 4 inches before I connect. At the end of the row, I moan about my shoulder again. And I think this butt-scoot is the reason for it.

🚥If you want to programme your monitor as an interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 x 20mins with 2 minute rests.🚥

I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required. 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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