Ep188 - RowAlong 1000m Plan - Week 3 Session 4 - 10mins x 3 - Recovery and fitness building RowAlong

RowAlong - Indoor Rowing Workouts

It may be just 3 x 10 minute intervals, but they'll REALLY help your rowing and your fitness.

🚣3 x 10 minutes with 1 minute rests at 18/20/18spm 🚣‍♀️

➔Pace Guide = Start at 2K+20 -then 2 seconds faster, then back to +20➔Effort = Around 5/10 throughout➔Speech = Comfortable

❗ Like the T-shirt says, don't push the slow stuff. Give your body a chance to recover and to build your base fitness by keeping the intensity nice and low. These Long Slow Distance rows are a vital part of your training, no matt what you're training for. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S4) or set 3 x 10 minute intevals, or just set 32 minutes and RowAlong with me. 🚥

00:00 Introduction03:22 Warmup09:40 RowAlong Main Session - 3 x 10 minutes EASY42:44 Cooldown and time to stretch while I sign off.

RowAlong with the YouTube video here: https://youtu.be/GqpvWkMOyYM

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.

ℹℹℹℹℹℹ - 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. ℹℹℹℹℹℹ

🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

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

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