RowAlong 2K Plan - Week 2 Session 4 - Pyramid Sprints | Kinomap
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RowAlong 2K Plan - Week 2 Session 4 - Pyramid Sprints

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 Rowing Machine



United Kingdom - English


TOP Tier Sprint workout on the Rowing machine 
🚣 After a 10 minute race warmup, row a 1/2/3/4/3/2/1min pyramid with rests. 🚣‍♀️

1 min / 1:30​ Rest
2 min / 3:00​ Rest
3 min / 4:30​ Rest
4 min / 6:00​ Rest
3 min / 4:30​ Rest
2 min / 3:00​ Rest
1 min / Finished

Pace Guide = 2K
Effort Guide = 9-10/10
Speech = Very sporadic
Warm-up = 10 minute race warmup

This is very much a top tier workout. But don't be fooled. You'll consider the first two intervals easy with the rest you're provided. DO NOT push these first intervals - as you'll pay for it in the next intervals. Stick to 2K pace on the way up the pyramid - and by all means go faster on the way down. ❗

The point of this workout is to progressively exhaust you. By the time the 4 minute interval hits, you should be right at the enge of holding on. But you shouldn't need to give in. The rest periods may seem long, but they're there to help you recover enough for the next interval. 

Remember, you're doing all of this at 2K Pace. If your average is 2:00​ per 500m, you'll be rowing 4K in total - twice the 2K you're pacing. So this will take it out of you. Let the rests recharge you so you can continue.

πŸš₯If you want to programme your monitor with these pyramid intervals  remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  πŸš₯​

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.