Ep 158 - 5K Rowing Plan - Week 2 Session 5 -10/4/10/4mins

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2  Session 5  is 10min/4/10/4min at 20/24/20/28spm  🚣‍♀️Pace Guide = 2K + 18 / 12 / 18 / 6Effort Guide = 7-8 out of 10Speech = Not constant❗  This is a slap bang in the middle MID tier workout. The first 10 minutes will feel like a BOTTOM - then you'll spice it up a bit - then it'll be back down to 10 minutes feeling BOTTOM -  then the finish will slip this into a MID workout. So it's not one that will take you too high - until the very end ❗🚥If you want to programme your monitor as an interval workout rather than a Just Row - remember to set the rest to UNDEFINED. 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/2vGTy9mtaLAAs 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.  Watch the video to RowAlong to here: https://youtu.be/L7wzWeJy0mE  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  Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.