Near maximum effort indoor rowing machine workout to build speed and power.🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣‍♀️

➔Pace Guide = 2K (see below for info about 2K Training Pace)➔Effort = 9-10/10➔Speech = Save your breath for the row!

❗  Last time I did this session, it was with 3:30​ rests. Those 30 seconds do make a difference - without them, the intensity kicks in a little earlier each time in the intervals. But this is important. The more you can "Embrace that Hardship" the more used to it you'll be for when you're doing time trials etc.. ❗

And, if you're using this for the Redux 2000m plan, Session 2 in Week 1 was a little easier than the last time round - so it's only fair to balance it by making this one a little tougher.

This workout is available on the ErgZone app as "RA8 - 8 x 2min" - you still have to watch the video on YouTube - but using Ergzone will make programming the monitor a lot quicker.

🚥However, there's a chance you may run out of sync with me - so you may want to set your monitor to 8 x 2 with UNDEFINED rests. 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✸​

Timings for the row: 

00:00​ Intro02:25​ Warmup Starts (10 minute warmup due to the session intensity)12:25​ Warmup Ends14:26​ Main Session Begins51:31​ Main Session Ends53:03​ Cool down begins55:03​ Cool down ends

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

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