Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you RowAlong with me.

🚣 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min 🚣♀️

➔Pace Guide = 2K+12 then 2K+5
➔Effort = 7/10 - then 9-10/10
➔Speech = Tough - then REAL tough!

❗ This session is as tough as it looks on paper. Row 5mins at 24spm at 2K+12 pace - then straight into 3 mins at 24spm at 2K+5 pace. The point being that the first 5 minutes takes the 'zing' out of you - so that when you need to increase the pace at the same stroke rate by adding in a LOT of power, you'll quickly feel the instensity rise. This rise is the 'hardship' that you need to learn that you can cope with when it comes to any time trial or race. When your brain asks you "Do you really want to keep rowing" - this session teaches you that "Yes, I do - and I can manage to get to the end" ❗

I'm not going to lie - it's a tough session. The 5 min sections are normal MID intensity efforts - but the 3 mins take you near top. It slots into the weeks training as a "Hard" rather than "Max" effort when averaged out - but there's nothing MID about those 3 minutes!

As such, this is being used as 10KW3S1 - You don't have to be on the 10K plan to get use out of this row though.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA56) or just set the main session as 5 x 8mins with 2:30 rest. You can split up the 8mins into 5 and 3 with 0 rest, but that's a LOT of button pushes... 🚥

00:00 Intro
03:04 Warmup
08:23 Main Session
1:00:44 Cooldown and time to stretch and packup

🔵🔵🔵 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: [ Ссылка ]...)
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: [ Ссылка ]
PayPal: [ Ссылка ]

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

🔵🔵🔵

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. 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.

For more information about drag factor, the plans and what this is all about, head to [ Ссылка ] For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.

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

==================What I use==================

(Affilliate Links):

[ Ссылка ] T-shirts

***Recommendations***
[ Ссылка ] Polar H9 Heart Rate Sensor
[ Ссылка ] Polar H10 Heart Rate Sensor
[ Ссылка ] Wahoo Tickr Heart Rate Sensor
[ Ссылка ] Garmin HRM Dual Heart Rate Sensor
[ Ссылка ] Moofit Heart Rate Sensor
[ Ссылка ] Apple Watch
[ Ссылка ] Floor Mat
[ Ссылка ] Ski-Erg
[ Ссылка ] Bike-Erg
[ Ссылка ] Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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