Indoor Rowing Workout - 5 x 5 minute Hard Intensity - Standalone or use as W4S2 of the 2K redux plan

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid
🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️

➔Pace Guide = 2K+5 (see below for 2K training pace info)
➔Effort = 7-8/10
➔Speech = Tough

❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗

It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2.

Programming the monitor:

1) This entire workout including warmup and cooldown is available as RA 24 on the RowAlong track of the Ergzone app. You'll still need to watch this video on YouTube - but Ergzone will pre-program your Concept 2 PM5.
2) Program the monitor to 5 minute intervals with 3 minutes rest for the main session. (This may lead to a slight sync issue due to the PM5 monitor delay starting intervals)
3) If you're not worried about seeing you interval metrics, and want to make sure to stay in sync with me, set you monitor to 37:05 and just start and stop when I start and stop.

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.


🔵🔵🔵 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://www.rowalong.com/shop T-shirts

**Recommendations**
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.