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dansumo

10KW3S3 - 40 minute Push Pace indoor rowing workout - build through your pace

min

res

mode

sport

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RES moy.

43.1%

RES min.

RES max.

68%

Description

Go from slow to fast in this increasing pace rowing workout. Go faster every four minutes - can you make it to the end? 
🚣 40 minutes - increase 2 seconds every four minutes 🚣‍♀️

➔Pace Guide = Start at 2K+25 and end at 2K+7 (can you sprint to the finish line too?)
➔Effort = 4/10 all the way to 10/10
➔Speech = Comfortable then really hard!

❗ I know what you're thinking. "2K+25?? That's a terribly slow start to this row..." - but by the time you get through 40 minutes of rowing, increasing pace up to 2K+7 - you'll realise that if you'd started faster, you'd be in a world of hurt by the end (assuming you made sure to increase pace every 2 seconds) ❗

This is the second time round in the 10K plan for the 40 minute push pace workout as  it is 10KW3S3 (don't worry, you don't have to be on the 10K plan to row this session!!) Hopefully, the training over the past few weeks will make this more comfortable that last time round. It's still tough - but maybe you can make it closer to the end before it hits 10/10. 

Remember - the point of this workout is to make sure to increase your pace every 4 minutes. If you start out too fast, and have to take a 'pause' from increasing for a while - you've missed the point of this workout. Start at 2K+25 - even though it feels slow. 

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA58) or just set the main session as 40 minutes.🚥

dansumo

10KW3S2 - 40 minute Indoor Rowing Workout to build fitness

min

res

mode

sport

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RES moy.

44%

RES min.

RES max.

54%

Description

Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row
🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️

➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16
➔Effort = 5-6/10
➔Speech = Comfortable

❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower than the pace guide above, please do. ❗

If you're rowing this as 10KW3S2 - then you'll have just completed a tough start to the week - and you're heading into W3S3 - which is the 40 minute Push Pace again. So make sure not to drain your energy by pushing this row. Use it to build your fitness, to recover, and to work on your technique.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA57) or just set the main session as 40 minutes with 4 minute splits.🚥

dansumo

10KW3S1 - 5 x 8mins Indoor Rowing Workout - TOUGH SESSION!

min

res

mode

sport

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RES moy.

30.6%

RES min.

RES max.

50%

Description

Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you RowAlong with me.

🚣 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min 🚣♀️

➔Pace Guide = 2K+12 then 2K+5
➔Effort = 7/10 - then 9-10/10
➔Speech = Tough - then REAL tough!

❗  This session is as tough as it looks on paper. Row 5mins at 24spm at 2K+12 pace - then straight into 3 mins at 24spm at 2K+5 pace. The point being that the first 5 minutes takes the 'zing' out of you - so that when you need to increase the pace at the same stroke rate by adding in a LOT of power, you'll quickly feel the instensity rise. This rise is the 'hardship' that you need to learn that you can cope with when it comes to any time trial or race. When your brain asks you "Do you really want to keep rowing" - this session teaches you that "Yes, I do - and I can manage to get to the end" ❗

I'm not going to lie - it's a tough session. The 5 min sections are normal MID intensity efforts - but the 3 mins take you near top. It slots into the weeks training as a "Hard" rather than "Max" effort when averaged out - but there's nothing MID about those 3 minutes! 

As such, this is being used as 10KW3S1 - You don't have to be on the 10K plan to get use out of this row though.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA56) or just set the main session as 5 x 8mins with 2:30 rest. You can split up the 8mins into 5 and 3 with 0 rest, but that's a LOT of button pushes... 🚥