Ep192 - RowAlong 1000m Plan - Week 4 Session 3 - 8 x 4 mins of POWER!

RowAlong - Indoor Rowing Workouts

There's nothing quite like pushing hard at 20 strokes per minute to build your ability to lay in the power on the rowing machine!🚣8 x 4minutes at 20spm with 2 minute rests🚣‍♀️

➔Pace Guide = Aim for 2K+10 - faster if it's natural (see below for 2K Pace info)➔Effort = 7-8/10➔Speech = You can talk, but you'll need to take breathers

❗ Pushing 20spm rows too much just makes you good at pushing 20spm rows. But if you do it within a plan where you've been working on power and stroke rate individually, then this is a good bit of 'revision' as we head towards the final week in the 1000m plan (you don't have to be rowing the RowAlong 1000m plan to still get value from this). ❗

The point is to lay in a lot more power that a usual 20spm row. But not so much that you can't get through all the intervals. It needs to be tough enough that you need to push through the intensity, but not so you have to stop.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S3) or set 8 x 4 minute intervals with 2 minute rests, or 46 minutes and RowAlong with me. 🚥

00:00 Introduction03:22 5 minute Warmup10:05 Main Session - 8 x 4 minutes at 2K+10 or 7-8/10 effort57:11 Cooldown and guided stretching.

RowAlong with the YouTube video here: https://youtu.be/8V6xpmKb4R4

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!!

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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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