Ep 25 - 2000m Plan Week 2 Session 4 - 2K Pace Pyramid - Indoor Rowing Workout

1/2/3/4/3/2/1min Pyramid with rests - TOP TIER WORKOUT

1 min / 1:30 Rest 2 min / 3:00 Rest 3 min / 4:30 Rest 4 min / 6:00 Rest 3 min / 4:30 Rest 2 min / 3:00 Rest 1 min / Finished Pace Guide = 2K Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup

❗ This is very much a top tier workout. But don't be fooled. You'll consider the first two intervals easy with the rest you're provided. DO NOT push these first intervals - as you'll pay for it in the next intervals. Stick to 2K pace on the way up the pyramid - and by all means go faster on the way down. ❗

The point of this workout is to progressively exhaust you. By the time the 4 minute interval hits, you should be right at the enge of holding on. But you shouldn't need to give in. The rest periods may seem long, but they're there to help you recover enough for the next interval. Remember, you're doing all of this at 2K Pace. If your average is 2:00 per 500m, you'll be rowing 4K in total - twice the 2K you're pacing. So this will take it out of you. Let the rests recharge you so you can continue.

🚥If you want to programme your monitor as an interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 minute rests.🚥

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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