Ep 23 - 2000m Plan Week 2 Session - 4 x 8mins at 28spm - Indoor Rowing Workout
RowAlong - Indoor Rowing Workouts
English - November 12, 2020 07:30 - 1 hour - 83 MB - ★★★★★ - 20 ratingsSports rowing rowalong concept2 fitness crossfit hyrox row along concept2 technique rowing workouts Homepage Download Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
4 x 8 mins at 28spm - MID TIER WORKOUT
Pace Guide = 2K+5-6 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant
❗ This is a solid MID workout. 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 5 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 4 x 8 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. When you're doing this workout again, and you're not doing it as a RowAlong with this podcast, set the proper rest periods on your monitor. 🚥
I 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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