Awesome Power Building Rowing Machine Workout - RowAlong Interval Training

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 
🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️

5 x 3:30 with 2 min rests - at 24 strokes per minute

➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)
➔Effort = 8/10 - will climb to 10/10
➔Speech = Hard.

❗  This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12  - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 85 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged as "Bookmark These" so you can just bookmark them for future use)  🚥

00:00 Introduction
02:24 4 minute Warmup (continue when finished if needed)
07:29 Main Session
34:27 2 minute Cooldown and time to stretch while I sign off.

If you would like to RowAlong to the video version of this, please go to: https://youtu.be/VEJPpBocvQA

As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong

ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20​ - the average pace for 500m is 2:05​. It doesn't matter if you started at 1:50​ and then slowed down to 2:20​ by the end - your average across the whole row is 2:05​. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05​ + 18 = 2:23​ pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹ