TOP Tier Workout
For full information about the PDP Plan. go to:
π£ Week 3 Session 4 is 12min 10mins 8mins with 5 min rests. π£ββοΈ
Pace Guide = 2K+7-8
Effort Guide = 8/10 ending at 10/10
Speech = Tough!
β This is the most top tier session yet. Holding 2K+7 (or 8) fro 12 minutes, then 10 minutes, then 8 minutes isn’t going to be easy. This is only 1 or 2seconds slower than your 5K pace – and you’ll be going for a good 10 minutes (or more) longer than a 5K. β
So ‘TOP’ in fact, that when I told my coach about this session, he said I’d got it wrong and programmed it too fast. The session that this has been inspired by on the Pete Plan is the 3Km 2.5Km then 2Km distances – with the same amount of rest. And though loath to give proper pace guidance, when pushed, he does suggest around 5K+1 pace.
My pace for this was 2K+9 – Giving myself a 2 second buffer to allow me to talk through the video.
As each interval progresses, you’ll get to a point where you’ll expose yourself to 2K ‘hardship’. But then you’ll have a rest for 5 minutes, which lets you recover – and the next interval will get to that point a little quicker. It allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard – and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won’t need to stop. You can keep going until the next rest period.
π₯If you want to programme your monitor as a 12/10/8 minute interval workout – remember to set the rest to UNDEFINED. This way, we’ll both start and stop at the same time. There is a video on how to do this here: π₯
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.
Provided as usual without music. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. This video also exists on an app called Kinomap – where there is background music. Check it out if that’s of interest. www.kinomap.com
Remember, for more information about what I’m doing here, info about drag factor, and about the training plan, head to where you’ll also find a link to The Pete Plan that this workout was inspired from.
For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
