Ep 38 - 2000m Plan Week 4 Session 5 - 2K Test Pacer -- SEE DESCRIPTION!
RowAlong - Indoor Rowing Workouts
English - November 27, 2020 09:17 - 3 hours - 205 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
10 min Warmup then 2000m Test - SEE DESCRIPTION!
Pace Guide = 2K - hopefully better! Effort Guide = 10 Speech = Not likely!
❗ This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗
This podcast is slightly different to others. It starts with the warm-up - but then there are different pace sections through the duration of this podcast. Starting at 12 minutes all the way down to 6 mins 30 seconds. Once you've finished the warm-up, skip the podcast to the closest 2K duration you think you'll be rowing for: 00:00 - Intro 02:20 - Warmup 12:03 - Pace video times 12:45 - 12 minute pacer 33:06 - 11min30 pacer 52:55 - 11 minute pacer 01:12:16 - 10min30 pacer 01:31:07 - 10 minute pacer 01:49:27 - 9min30 pacer 02:07:16 - 9 minute pacer 02:24:36 - 8min30 pacer 02:41:27 - 8 minute pacer 02:57:46 - 7min30 pacer 03:13:37 - 7 minute pacer 03:28:58 - 6min30 pacer Pacing is up to you. You might want to start at your most recent 2K time and see how you feel. You might want to hold that 2K time for 1500m and then sprint the last 500m. You might want to start at 2K-1 then go 2k+1 / 2K+1 and finish with a sprint. Or if you're really confident, you may just want to pick a pace you think you can hold - it go for it. No matter how you approach it - just make sure you don't go out TOO fast and end up with a slower time than before!!
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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