Increase your pace and stroke rate every five minutes in this hard endurance rowing machine workout. 🚣 Row 30 mins - changing through 22/24/26/22/24/26spm every five minutes 🚣‍♀️

➔Pace Guide = 2K+16 / +13 / +10 (see below for 2K pacing info)➔Effort = 7-8/10➔Speech = Comfortable

❗  You go up through the stroke rates twice. So the 22spm is your lifeboat after the tough 26spm split. You'll come out of that feeling like you've had to push - and then you can use the next 22spm to 'recover' (if you can call it that!) before going back up through the rate and pace again.  ❗

This row is meant to be HARD. The 26spm splits are meant to make you need to work in order to complete. But there shouldn't ever be a point when you don't think you can complete. 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/zJG0Oz9xXHw

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. 

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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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