12 x 5 minute splits (60 minute row with no rests)
https://youtu.be/81TPO2q0xVc
Row for 60 minutes, changing stroke rate and pace every 5 minutes.
A MID INTENSITY WORKOUT on the Intensity Pyramid
Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.
Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24
➔Pace Guide:
18spm at 2K+20-24
20spm 2 seconds faster than 18spm
22spm 2-3 seconds faster than 20spm
24spm 2-3 seconds faster than 22spm
➔Effort = 5-8/10 (It will drift up through the hour)
➔Speech = Should be ok. Maybe a little tough in the 24's
You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 12 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, with the label "Bookmark These" so you can just bookmark them for future use) 00:00 Introduction
03:01 4 Minute Warmup
9:37 Main Session
1:11:18 Cooldown then stretching