If you haven't rowed a 2K before, how do you know how fast to start? In this video, I tell you.
Please bear in mind, this is a ball-park. It's a starting point for you to then adjust as you go through your 2000m time trial. Once you have completed this first attempt, come back in a week or so, and do it again at the pace you have just managed, and see if you can now go faster.
A 2K time is useful for winning medals at rowing competitions. For showing yourself or your rowing coach how much you have improved, or for giving you a baseline to base your training pace from.
If you want to know more about training plans that use your 2K time as a pace reference, please check out the various plans I have here on this RowAlong channel. There's a 500m plan, 2 x 2K plans, a 5K plan and a 10K plan - as well as various series like the 30 Days of 30 Minute Row, the 12 Rows of Christmas and the Lunchtime Rows. What's more, each one of my (currently) 300+ workouts is a great standalone workout. You don't need to be part of a plan to enjoy them.
And remember if you’re taking part in any exercise - especially anything that leaves you totally exhausted, you need to be medically ok to do so. Check woth your doctor if unsure.
Any feedback / questions - just leave me a comment below.
🔵🔵🔵 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: 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 KZfaq 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 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**
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*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.