RowAlong 2K Plan - Week 3 Session 2 - 4 x 4mins at 30spm | Kinomap
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RowAlong 2K Plan - Week 3 Session 2 - 4 x 4mins at 30spm

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 Rowing Machine



United Kingdom - English


MID Tier Workout on the Rowing Machine - Exposure to Hardship
🚣 After a 4 minute warmup, row 4 x 4 mins at 30spm with 5 min rests. 🚣‍♀️

Pace Guide = 2K+1 - No faster (until the end if you wish)
Effort Guide = 8 (will end closer to 9.5-10/10)
Speech = Not constant

❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗

(Although I do suggest how to turn the last interval into something resembling a 2K race plan - I completely stumble over myself as I explain it - but hey - it'll entertain you in the rest period!!) The point of this workout is to 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.

🛑 The 5 minute rest is there to help you recover from the 2K+1 pace ready for the next interval. If you feel that the rest periods are too long, I'd guess that you're not going at 2K+1 pace. The first rest may seem like it's too long - but it's just as important as the next two in terms of getting you through a total of 16 minutes rowing at only 1 second slower than 2K pace - while still maintaining a MID level workout. 🛑

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.