Ep 33 - 2000m Plan Week 3 Session 6 - 20mins at 28spm
RowAlong - Indoor Rowing Workouts
English - November 22, 2020 12:09 - 34 minutes - 47.2 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
20mins at 28spm - MID TIER WORKOUT
Pace Guide = 2K+9-12 Effort Guide = 7-8 (Maybe dipping into 9) 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. But also one where the stroke rate vs pace is important. This is meant to feel like how you'd feel during a hard 5K row. Not PB - but only about 3-6 seconds (per 500m) slower than 5K PB pace. ❗
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. With this being a higher rate piece, I figured it was important to keep you right when it comes to technique - so I address this in chunks through the row (rather than dumping it all on you at once!!) My dinner plans are discussed in the last 30 seconds. :-)
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. 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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