Ep 59 - 2K Plan Week1 S5 - 4 x 10mins Fitness Building Indoor Rowing Workout

A fantastic calorie burning, fitness building row - broken down into  4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minutes!!'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣 4 x 10mins with 90 second rests at 20 strokes per minute 🚣‍♀️➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable❗  This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. ❗What made this one special for me is that I played with the drag factor. The 1st and 3rd intervals are at my RACE DRAG (135) but 2 and 4 were set low enough that my drive speed was the same as my 2K drive speed (2.15) - which was 90DF - while still holding the same training pace. A good way to work on technique at race drive speed - without actually racing!! And an interesting exploration into how a massive lowered DF affects heart rate too.🚥 This workout is available as RA 9 on the ErgZone app under the RA icon for a quick way to programme your Concept2 Monitor🚥✸Or just programme your monitor to 4 x 10 minutes with 90 second rests✸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. As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!! If you enjoyed this workout, why not subscribe to this channel?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 Hosted on Acast. See acast.com/privacy for more information.