Ep 168 - 5K Rowing Plan - Week 4 Session 5 - 3 x 8mins Speed Ramp

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is  3 x 8 minute with 2:30 rests 🚣‍♀️

But rather than a straight 8 minutes, this is how you'll row each interval: 

6 minutes at 24spm / 2K+12 (5K+7)1 minute at 26spm / 2K+9 (5K+4)1 minute at 28spm / 2K+5 (5K pace)

Repeat this for the second interval, but in the third - if you want to go max pressure for that last 28spm minute, then fill your boots. Go for it.

Effort Guide = 7-8 (will end closer to 9.5-10/10)Speech = Not constant

❗  This is a solid MID workout - which, if you push that last 1 minute, will start to tickle TOP. Be careful though - If you don't stick to the pace guide, you'll slip into TOP tier for most of it. ❗

🚥If you want to programme your monitor as a 3 x 8 minute interval workout - remember to set the rest to UNDEFINED. (I don't suggest doing this as 6/1/1 without rests for the RowAlong). 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/3qlfK0YTu6Q

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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