Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 

🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️

➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)➔Bottom Tier Intensity: Row at 2K+12 pace➔MID Tier Intensity: Row at 2K+8 pace➔TOP Tier Intensity: Row HARD - around 2K+4 pace

(Info about what 2K Pace is can be found below).

❗  The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗

Alternatively, the YouTube video link for this row is: https://youtu.be/90_raGgTntI

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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