Ep 159 - 5K Rowing Plan - Week 3 Session 1 - 5 x 5mins

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3  Session 1  is 5 x 5mins at 5K stroke rate (28spm for me)  🚣‍♀️

Pace Guide = 5K + 1-3 - (around 2K+6-8)Effort Guide = 7-8 Speech = Not constant

❗  This is a solid MID workout that adds to the intensity levels that we've been going through in week 1 and week 2. It's time to add a bit of intensity (this session) and a bit of power (session 3) this week  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. 

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.

🚥If you want to programme your monitor as a 5x5 minute interval workout - 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

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. 

Watch the video to RowAlong to here: https://youtu.be/i5BGalmg7PA

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

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