A hard, tempo row that will leave you able to go faster for longer on the rowing machine🚣 Row 24 minutes at 24 strokes per minute 🚣‍♀️

This is a MID Tier workout on the Intensity Pyramid - which means it's a hard workout - but it won't push you into total exhaustion (that would be a TOP tier) but it IS a lot harder than a recovery / fitness building BOTTOM tier row. ➔Pace Guide = 2K+12 (see below for 2K pace guide info)➔Effort = 7-8/10➔Speech = Not contstant

❗  At 2K+12 - this row is about developing the ability to hold a tougher effort for longer periods. The sprint work may be the flashy stuff, but this kind of row is what will give you the ability to know you can hold your pace in a race. Exposure to this kind of intensity, and the confidence it brings is essential ❗

You can just set the workout as a 24 minute piece, or use the ErgZone app to preprogramme the entire workout, from Warmup through to Cooldown. Look for the RA icon, and choose RA10. 

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!! 

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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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