Want to row a faster 2000m? This is Workout 2 of my Road to 2K series, where I'm following my complete 2K rowing training plan as I prepare for the World Rowing Indoor Championships.
Today's workout isn't about setting your fastest split.
It's about learning to keep rowing when your brain starts telling you to stop.
▶️ Follow the complete Road to 2K playlist:
https://www.youtube.com/playlist?list=PLWJF7FdUN_Mo
These 3 minute intervals are long enough for the discomfort to build, but short enough that you can reset, recover and go again. Every interval you complete teaches your body that it can hold a strong pace for longer... and perhaps more importantly, teaches your mind that you don't have to give in when things get uncomfortable.
🚣 Workout 2
• 4 minute warm up
• 10 × 3 minute intervals
• 28 strokes per minute
• Target pace: 2K +5 seconds
• 3 minutes rest between intervals
• 2 minute cooldown
Five years ago I created this training plan and coached everyone else through it.
This time I'm finally rowing it myself.
You'll hear the coaching from the original sessions while I row every interval alongside you, sharing how I'm feeling during the rests and what I'm learning as I work my way back towards race fitness.
Whether you're chasing a PB, preparing for competition or simply want to become mentally stronger on the rowing machine, I'd love you to train alongside me.
👇 After you've finished, leave me a comment and tell me:
• Did you complete all 10 intervals?
• Which interval was the toughest?
• Did you want to stop?
• And... did you keep going?
Those are the moments that make you stronger.
▶️ Add some simple fitness with the RowAlong Daily Workout:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
👍 If you're enjoying the series, please subscribe so you don't miss the next session.
DON'T ROW ALONE.
⚠️ HEALTH DISCLAIMER
Please consult your doctor before beginning any new exercise programme. Row at an intensity appropriate for your own fitness and experience, stop immediately if you feel pain, dizziness or become unwell, and remember that you are responsible for your own training decisions.
DON'T ROW ALONE.
00:00 Introduction
02:29 Warm-up
06:35 Workout Setup
08:44 Interval 1 Begins
1:06:34 Cooldown
1:09:46 Results and Session Review
1:10:16 Stretching
1:12:20 Final Thoughts
1:14:19 Outro
","author_name":"RowAlong | Indoor Rowing Workouts & Training"}