Let me keep you company on a 2 hour row. Row at a pace you can manage, and I'll talk to you about technique, training ideas, how to stop your backside from hurting and what I'm having to eat afterwards! 

I split this row up into ten minute 'splits' - rowing them at 18 strokes per minute, then 20, then 22spm. Repeat that four times, and the 2 hours are up. 

You don't have to if you don't want to. Just pick a pace you know you can keep going for the 2 hours, and let me distract you to get to the end of your row.

Just set your monitor to 120 minutes, and the split length to 10 minutes. And RowAlong with me. 

Or maybe you just want to set your monitor to a half marathon distance (21097m) and then row that with me. A half marathon row is a great acheivement!  

Alternatively, the YouTube video link for this row is: https://youtu.be/z26eD28ZxAw

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

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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