Ep 162 - 5K Rowing Plan - Week 3 Session 4 - 30mins at 18/22/24spm

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3  Session 4  is  30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm  🚣‍♀️

Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec fasterEffort Guide = 5-7 Speech = Comfortable

❗  This is one of the rare occasions where a BOTTOM tier workout has moments of feeling like a MID tier. But as you roll from the 24spm back into the 18spm again, it returns to a BOTTOM tier workout. ❗

In conjunction with Session 5 - it's ok that this BOTTOM tier session isn't as BOTTOM as most. That's because Session 5's MID tier workout is on the easier side. They offset each other. The important thing though, is to not push the 18spm splits on this row. As you'll end up going too fast at 24. 

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/rTzb6NfHlng

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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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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