Ep 144 - 30 minute RowAlong looking at speed generation

Speed comes in two ways - work on them in this simple but sweaty 30 minute row

Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)   Row 1 minute at 28 strokes per minute - find a natural paceRow 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)   Row 1 minute at 20 strokes per minute - Match the 28spm pace(see below if you're wondering what I mean about 2K training pace)

So what this does is let you see how you can go faster either by increasing stroke rate, or by pushing more power into the stroke. Get a feel for it through this workout - get a REALLY good sweat on, and then when it comes to rowing fast in a race or time trial - see how rowing at a higher rate AND more power will give you the sprint finish you've been dreaming of.

🚥I programmed this into my Concept2 as a 30 minute row with 5 minute splits using the Ergzone App:  (search for RowAlong, and under the RA icon, pick RA73) but if you want split data, or you're not rowing on a Concept2 -  just set the main session as a single 40 minute row with 4 minute splits and RowAlong with me. 🚥

00:00 Introduction02:35 Warmup08:38 Main Session40:04 Cooldown42:15 Guided stretching

Watch the video to RowAlong to here: https://youtu.be/elcpu-vXfK8

ℹℹℹℹℹℹ - 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.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

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This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. 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. 

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

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