RowAlong 2K Plan - Week 3 Session 6 - 20mins at 28spm

MID Tier tempo intense rowing machine workout

🚣 After a 4 minute warmup, row 20mins at 28spm 🚣‍♀️

Pace Guide = 2K+9-12 (so 9 to12 seconds slower than your current 2000m average time)
Effort Guide = 7-8 (Maybe dipping into 9)
Speech = Not constant If you read this description use #onit​ in a comment

❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. But also one where the stroke rate vs pace is important. This is meant to feel like how you'd feel during a hard 5K row. Not PB - but only about 3-6 seconds (per 500m) slower than 5K PB pace. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. With this being a higher rate piece, I figured it was important to keep you right when it comes to technique - so I address this in chunks through the row (rather than dumping it all on you at once!!)

My dinner plans are discussed in the last 30 seconds. :-) 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.