Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row

🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️

➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16

➔Effort = 5-6/10

➔Speech = Comfortable

❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower than the pace guide above, please do. ❗

If you're rowing this as 10KW3S2 - then you'll have just completed a tough start to the week - and you're heading into W3S3 - which is the 40 minute Push Pace again. So make sure not to drain your energy by pushing this row. Use it to build your fitness, to recover, and to work on your technique.

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Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you RowAlong with me.

🚣 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min 🚣♀️

➔Pace Guide = 2K+12 then 2K+5

➔Effort = 7/10 - then 9-10/10

➔Speech = Tough - then REAL tough!

❗ This session is as tough as it looks on paper. Row 5mins at 24spm at 2K+12 pace - then straight into 3 mins at 24spm at 2K+5 pace. The point being that the first 5 minutes takes the 'zing' out of you - so that when you need to increase the pace at the same stroke rate by adding in a LOT of power, you'll quickly feel the instensity rise. This rise is the 'hardship' that you need to learn that you can cope with when it comes to any time trial or race. When your brain asks you "Do you really want to keep rowing" - this session teaches you that "Yes, I do - and I can manage to get to the end" ❗

I'm not going to lie - it's a tough session. The 5 min sections are normal MID intensity efforts - but the 3 mins take you near top. It slots into the weeks training as a "Hard" rather than "Max" effort when averaged out - but there's nothing MID about those 3 minutes!

As such, this is being used as 10KW3S1 - You don't have to be on the 10K plan to get use out of this row though.

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Rowing is about fitness AND power. Work on your power with this strength building RowAlong.

🚣 Row 1min at 20spm MAX POWER then 1 min rest - 20 times🚣♀️

➔Pace Guide = MAX POWER - keep pushing even if you fade

➔Effort = 10/10 for power - cardio will gradually get harder

➔Speech = As above. Will start ok - but get tougher

❗ The balance of fitness and power in rowing is really important. For any time trial or race, you want to maximise the cardio side and the strength side. We spend a lot of time working on the cardio and the tenacity of holding higher intensity - but sometimes, it's important to also do a session that has more of a lean to just the raw power you can push into the machine ❗

As such, this is being used as 10KW2S5 - and is the last session of this week before 1 or 2 rest days. You don't have to be on the 10K plan to get use out of this row though.

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A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video.

🚣 Row 3 x 11 mins with 1 minute rest - at 18/22/18 strokes per minute🚣♀️

➔Pace Guide = 18spm at 2K+20 / 22pm at 2K+16

➔Effort = 5-6/10 then 6-7/10

➔Speech = Ok throughout

❗ Use this session to drive in some core fitness and spend time thinking about your technique. Working on the sequencing and flow, especially at the drive phase ❗

As such, this is being used as 10KW2S4 - to recover after S3 and get ready for S5. You don't have to be on the 10K plan to get use out of this row though.

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Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.

🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️

➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5

➔Effort = 5-6/10 then 8-9/10

➔Speech = Ok - then Tough

❗ Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times ❗

This is meant to be a mini version of a longer slog row like a 6K / 30 min / 10K - where you need to grind out the first two thirds or so - and then it starts to get tough.

As such, this is being used as 10KW2S3 - and is the hardest session of the week. You don't have to be on the 10K plan to get use out of this row though.

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A Fitness Boosting Recovery RowAlong to build your base fitness and give you space to work on your technique.

🚣 Week 2 Session 2 is 35mins at 20spm 🚣♀️

➔Pace Guide = 2K+18

➔Effort = 5-6/10

➔Speech = You should be ok to hold a conversation

❗ I start by making a joke about making the regular 30 mins at 20spm more exciting - by adding another 5 minutes. But this session is no joke - the longer, lower rate rows are so incredibly important. And if you struggle with getting into the groove, that makes it even more important that you do this kind of session - to help lock in the groove you need to be able to row this slower, fitness building workouts. ❗

If you're rowing this as part of the 10K plan - then this is Week2 Session2 - and is a recovery row before the hardest session of the week. You don't need to be doing the 10K plan to get the benefits of this fitness boosting recovery session though!!

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HARD Rowing Machine Workout - but not max! Get some power out, but without feeling like you can't complete the session.

🚣 3 x 15mins with 2 min rests - rate pyramid (change every 3 mins) 🚣‍♀️

➔Pace Guide = 18spm at 2K+20 / 22spm +15 / 24spm +12

➔Effort = 5-8/10

➔Speech = Comfortable then tough

❗ The stroke rate and pace pyramid in this session will take you up in intensity, but then release you again - 3 times. This makes it a row that starts off simple each time - but the rise is what stops it from being just a BOTOM tier, foundation workout ❗

10KW2S1 - as such, this session is being touted as Week 2 Session 1 of the 10K plan - but you don't have to do the plan to get the benefits of this workout!

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Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.

🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️

➔Pace Guide = 2K+20 then 2K+5

➔Effort = 5-6/10 then 7-8/10

➔Speech = Tough, but you can talk a bit

❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and allow yourself to fall below 2K+20. You may think you want to go faster than 2K+5 for the more intense effort, but if it costs you your 2K+20 pace - DON'T! ❗

At the same time, this isn't meant to destroy you - this isn't a MAX / TOP tier workout. If you're doing the 10K Plan - then this workout - 10KW1S5 is meant to finish the first week strong, but with the knowledge that 10KW2S1 is also a HARD workout, this is meant to just keep that engine powerful and purring - while also being part of the very beginning of the 10Km plan.

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Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.

🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣‍♀️

➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.

➔Effort = 5/10

➔Speech = Comfortable

❗ Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an amazing recovery row to do. The 1 minute rests should halt any huge cardiac drift for your heart rate, and as long as you stick to the pace, you should feel energised rather than drained by the end. ❗

As such, although this is Week 1 Session 4 of the 10Km plan, it also works perfectly as a standalone workout. And if you want to give it "Some wellie" at the end - then load of a 100m time trail like I did.

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Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2.

🚣 40 minutes - increase pace by 2seconds every four minutes 🚣‍♀️

➔Pace Guide = Start at 2K+25 and end at 2K+7

➔Effort = Starts at 4/10 - ends at 10/10

➔Speech = Comfortable - then gasping for air by the end! 

❗ You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗

This is an awesome standalone rowing workout - but it will also help boost your 10km row. Which is why this is down as Week 1 Session 3 of the 10Km plan

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