Ep 16 - 2000m Plan W1S1 - 30mins at 22spm - Indoor Rowing Workout

30 minutes at 22 spm - BOTTOM TIER WORKOUTPace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Comfortable - or you're going too fast!❗ The most important part of this workout is that you can get to the end of it without feeling anywhere near destruction. Even if you have to go slower than the pace guide above, that's fine. You'll have had a good workout from this session - but it shouldn't have felt HARD - leave the HARD rows for the MID and TOP Tier workouts.  DON'T PUSH THE SLOW STUFF - PUSH THE FAST STUFF!!❗ For more information about the 2K training plan, go to https://rowalong.com/rowalong-training-plan/ where the structure and intention of this plan is covered fully. This episode starts off with a minute or so of introduction to the plan, which covers most of the principles of training - but if you want more info, please go to the website. 

00:00 - 01:58 - Intro to the Plan01:58 - 03:03 - Intro to W1S1 Workout03:03 - 08:13 - Warmup and recap08:13 - 38:13 - Workout38:13 - END   - Cooldown and OutroI 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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