Ep 29 - 2000m Plan Week 3 Session 2 - 4 x 4mins at 30spm

4 x 4mins at 30spm - MID TIER WORKOUT

Pace Guide = 2K+1 - No faster (until the end if you wish) Effort Guide = 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. ❗

(Although I do suggest how to turn the last interval into something resembling a 2K race plan - I completely stumble over myself as I explain it - but hey - it'll entertain you in the rest period!!)

The point of this workout is to 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.

🛑 The 5 minute rest is there to help you recover from the 2K+1 pace ready for the next interval. If you feel that the rest periods are too long, I'd guess that you're not going at 2K+1 pace. The first rest may seem like it's too long - but it's just as important as the next two in terms of getting you through a total of 16 minutes rowing at only 1 second slower than 2K pace - while still maintaining a MID level workout. 🛑

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 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🚥

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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