Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST🚣MID Tier row on my Intensity Pyramid🚣‍♀️

4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end

➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!

❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-21 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use)  🚥

This row was originally streamed live through YouTube, but I've edited on a proper intro and outro.

If you would like to RowAlong to the video version of this, please go to: https://youtu.be/cXvWRqVPppg

As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong

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

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