? 8 x 2mins with 3 min rests – at 2K pace and stroke rate ?♀️
➔Pace Guide = 2K (see below for info about 2K Training Pace)
➔Effort = 9-10/10
➔Speech = Save your breath for the row!
❗ Last time I did this session, it was with 3:30 rests. Those 30 seconds do make a difference – without them, the intensity kicks in a little earlier each time in the intervals. But this is important. The more you can “Embrace that Hardship” the more used to it you’ll be for when you’re doing time trials etc.. ❗
And, if you’re using this for the Redux 2000m plan, Session 2 in Week 1 was a little easier than the last time round – so it’s only fair to balance it by making this one a little tougher.
This workout is available on the ErgZone app as “RA8 – 8 x 2min” – you still have to watch the video on YouTube – but using Ergzone will make programming the monitor a lot quicker.
?However, there’s a chance you may run out of sync with me – so you may want to set your monitor to 8 x 2 with UNDEFINED rests. 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✸
Timings for the row:
00:00 Intro
02:25 Warmup Starts (10 minute warmup due to the session intensity)
12:25 Warmup Ends
14:26 Main Session Begins
51:31 Main Session Ends
53:03 Cool down begins
55:03 Cool down ends
As always, follow me for stroke rate. And I’ll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel – and click the little bell icon so you get notified when I post a new workout – click below
https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes.
?For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com?
See you in the next video.
ℹ – 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you’re finished either look at the memory screen for that row, and note the Average /500m pace – or just divide your time by 4 to find that out.
For instance – if you rowed your 2000m in 8:20 – the average pace for 500m is 2:05. It doesn’t matter if you started at 1:50 and then slowed down to 2:20 by the end – your average across the whole row is 2:05.
So when I give a pace guide saying “2K + 18 seconds” – that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you’re getting faster, rather than just arbitrarily changing the pace guide – do another 2000m test to find your current 2K average time – and then work from that. ℹ
==================What I use==================
From time to time, people ask what kit I use for rowing and making these videos. So here we go (Affilliate Links):
***Rowing***
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
***Filming***
https://amzn.to/3an41c6 Panasonic GH5
https://amzn.to/3oLLefT Tascam DR-05x
https://amzn.to/3arvTvJ Lavalier microphone
https://amzn.to/36vKtBb Neewer Lights
https://amzn.to/3j8GfEt Viltrox Lens Adaptor
https://amzn.to/3amXDld Canon 24-105mm Lens
https://amzn.to/3thWSSP UV Filter Pack
***Editing***
PC with GTX 1080 Video Card and i7 7700K processor.
https://amzn.to/3alOB7P 2 x 28 inch monitors
https://amzn.to/3thakXq 1 x Samsung QLED 4K video monitor
https://amzn.to/3csBEvK 2 x Yamaha HS7 speakers
https://amzn.to/2L8VYah Behringer UMC204HD Audio Box
https://amzn.to/36vF25l Sennheiser HD25 Headphones
https://amzn.to/39DQMVc Davinci Resolve
***Recommendations***
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#hiit #rowalong #indoorrowing #rowingmachine #burncalories