Ep 166 - 5K Rowing Plan - Week 4 Session 3 - 5 x 4mins

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4  Session 4  is 5 x 4mins with 3 min rests  🚣‍♀️

Pace Guide = 5K Pace (Around 2K+5)Effort Guide = 9-10 Speech = Very tough

❗  This is a proper TOP tier workout. It's around the amount of total time you might do a 5K at (+/- a couple of minutes)  ❗

You'd think that the 3 minute rests are luxurious as such. But you're rowing at your average 5K time, which should be faster than you'd do most of the 5K test at (for instance, my PB was 17:30 - but I rowed most of it at 1:47 - not the 1:45 training pace that would have given me. I doubt I'd have been able to hold 1:45 from the beginning). 

So when you factor that, and the fact that this row is part of a training plan of 5 sessions a week (so I don't want you to destroy yourself) then this is a good session to row.

🚥If you want to programme your monitor as a 5 x 4 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/ewK1yrEg-s0

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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