2K Time Trial Rowing Test - Multiple Pace Options скачать в хорошем качестве

2K Time Trial Rowing Test - Multiple Pace Options

This is it - time to find out how fast you can row 2000m! Everything the plan has been building toward comes down to this: you versus the clock. Expect this to be tough, expect it to hurt, and expect to find out what you're really made of. This is Week 4, Row 5 of the Original RowAlong 2K Training Plan - THE TEST - and an excellent benchmark whether you're following the plan or testing yourself standalone. The workout: 10-minute race warm-up 2000m TIME TRIAL - as fast as you can! Pace: Hopefully faster than your current 2K Effort: 10/10 Speech: Not likely! How to use this video: This video contains multiple pace sections from 12:00 down to 6:30. After the warm-up, skip to the timestamp closest to your target 2K time and follow along: Timestamps: 01:55 - Warm-up 12:12 - 12min pacer 32:32 - 11min 30 pacer 52:22 - 11min pacer 01:11:43 - 10min 30 pacer 01:30:34 - 10min pacer 01:48:54 - 9min 30 pacer 02:06:43 - 9min pacer 02:24:04 - 8min 30 pacer 02:40:54 - 8min pacer 02:57:14 - 7min 30 pacer 03:13:05 - 7min pacer 03:28:25 - 6 min 30 pacer Pacing strategies: Conservative: Start at your most recent 2K time and see how you feel Negative split: Hold 2K time for 1500m, then sprint the last 500m Even split with kick: Go 2K-1, then 2K+1/2K+1, finish with a sprint All-in: Pick a pace you think you can hold and go for it! Critical warning: Don't go out TOO fast and end up slower than before. Smart pacing wins races. Follow along with me for stroke rate and pacing. Good luck - make it count! Join the community: Share your results at facebook.com/groups/rowalong Full plan details: rowalong.com/rowalong-training-plan See you in the next video. Good luck! 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.