12min 10min 8min at 26-28spm - TOP TIER WORKOUT

Pace Guide = 2K+7-8 Effort Guide = 8/10 ending at 10/10 Speech = Tough!

❗ This is the most top tier session yet. Holding 2K+7 (or 8) fro 12 minutes, then 10 minutes, then 8 minutes isn't going to be easy. This is only 1 or 2seconds slower than your 5K pace - and you'll be going for a good 10 minutes (or more) longer than a 5K. ❗

So 'TOP' in fact, that when I told my coach about this session, he said I'd got it wrong and programmed it too fast. The session that this has been inspired by on the Pete Plan is the 3Km 2.5Km then 2Km distances - with the same amount of rest. And though loath to give proper pace guidance, when pushed, he does suggest around 5K+1 pace. My pace for this was 2K+9 - Giving myself a 2 second buffer to allow me to talk through the video.

As each interval progresses, you'll get to a point where you'll expose yourself to 2K 'hardship'. But then you'll have a rest for 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. It allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.

🚥If you want to programme your monitor as a 12/10/8 minute interval workout - 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/2vGTy9mtaLA 🚥

And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com

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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.

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