Rowlympics - 2000m Event (10 minutes) for Concept 2 Challenge

Row a 2000m Time Trial along with me in support of the Concept2 Rowlympics Challenge.

But because it's hard to do a RowAlong properly to distance, I've kept my row going for 10 minutes, in the hopes that most people will have finished by then.

If you have finished, just do some light rowing while you wait for me to finish.

The session is:

00:00 Intro
01:46 Warmup
14:00 Main Session
25:55 14 minute 'cooldown' - 8 mins at 18/20spm then 2 mins of drills

The ErgZone app has a 'Track' you can go to in order to quickly load up the 2000m distance.

Keep an eye out for the other distances and times for the Rowlypmics on this channel too.

❗ Pacing for the 2000m that I suggest is to start with 3 or four hard strokes that take you a good few seconds under your projected pace. Then settle into a pace so that your first 500m is 2K-1. Then row the middle 1000m at 2K+1 - and finally, go hard for the last 500m (at least 2K-1) and squeeze out as much speed as possible - increase stroke rate for the last 100-200m too. ❗

I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

If you enjoyed this workout, why not subscribe to this channel - and click the little bell icon so you get notified when I post a new workout - click below
   / @rowalong  

This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes.


🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link:    / @rowalong  )
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon:   / rowalong  
PayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. 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.

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.

ℹℹℹℹℹℹ - 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. ℹℹℹℹℹℹ

==================What I use==================

(Affilliate Links):

**Rowing**
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
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https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
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*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.