RowAlong 2K Plan - Week 4 Session 1 - 3 x 12mins / 90 second rests

BOTTOM Tier engine buildingfuel refining, fitness building rowing machine Workout 
🚣 After a 4 minute warm up, row 3 x 12 minutes at 18spm with 90 second rests 🚣‍♀️

Pace Guide = 2K+20-22 (so 20 to 22 seconds slower than your current 2000m average time)
Effort Guide = 5/10
Speech = Mostly comfortable

❗  This is session 1 of Test Week. Session 5 this week is a 2K test, so it's important you don't sap your energy before that. But at the same time, you need your body to stay tip top for speed and fitness. So this session is an 'Activation' session which greases the gears so to speak, keeping you topped up but not depleting your energy ❗

So with that in mind, if you're rowing this as part of Week 4's test week - do not push this session. You need to make sure you have all the energy in your body for the 2K test in Session 5 (or wherever it occurs for you depending on how many training days you have)

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.