Special Session!
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- Опубліковано 16 вер 2024
- Ok, follow me on this one, but at the end, we are doing a step rate 2000m piece with the aim to target our 2k pace, with an increasing intensity. First we have 3 x 8 minute pieces; set this workout as an Intervals Variable workout with 3 timed pieces and the last a distance 2000m;
1- 2/2/2/2 @ 20,22,24,26 3minute Rest
2- 2/2/2/2 @ 22,24,26,28 3minute Rest
3- 2/2/2/1/1 @ 24,27,28,30,32 3minute Rest
4 - 500/500/500/500 @ (30,32),(32,34),(34,36),36+
The aim on the sections of the 2000m is to be a certain split above your race pace target;
(+6/8),(+4/6),(+4/2),(+2/0) so at the end of it, we should be +12-20s from out 2000m time and give us a good indication of our expectation around our target 2k time.
Have a listen to my explanation, and then rip into it! I was 16/17 seconds off my pace so feeling not bad about what my 2k time would currently be!
Eric, love the work out, love the athlete mental pep talk at the end even more, a largely under-rated part of training in my eyes, Great Work!!
Great workout. As a newcomer, I'm trying to work out what best rates are for the above but this was a great way to start understanding and finding goals.
Bravo. You have to fail before you can succeed!! Nice words Eric not enough people push their limits and even when they do that don't take a "failure" as ultimately a "SUCCESS"!!
Great session. I'm new to this and taking your advice I pushed myself to failure, I finished set 3 having kept up stroke for stroke but was not able to keep up in set 4. I had to stop and start twice - not what I wanted but I know I pushed. Next time I'll look to keep a lower rate so I can finish without stopping and build on it.
Fantastic workouts, I'm glad I found your channel, really helps keep the training fresh and interesting!
Really enjoyed that set ,as someone who is not a series rower and only does it to keep my fitness up ,that set let me get a 2K time at the end ,so it gives me something to work on,I must say it is great to row along with someone rather than trying to follow a daily set that concept 2 email out to you ,this way is far more structured and pushes you along ,so thanks again Eric,I cant wait till my next work out.
Can you do a quick video explaining all your key words? Like "tap it" etc.
Looks like a real simple workout
Great workout and advice!
Great.
I hit 172bpm at the end which exceeds 220-49 (my age)...yes I know I know its a rough guide but its not far off for me. I rarely get above 165. GREAT session.
Are you planning on jumping back into the pair with hamish?
Definitely going to do this after Henley training is finished! Quick question though, I really struggle to get above rate 32/34 for a 2k (intense lactic acid and fitness dies). In the 8 we’re obviously at much higher rates than this, is it just a mental problem and I should just crack on with doing 2ks (and intense training pieces) at r36 or should I slowly progress up the rates?
Hello Eric, will you go to post more sessions or explainations to the different sessions and/or training?
As you said in one of your first sessions " .... follow me on the erg ...". I did.
Hey Eric! How you doing? I wanted to ask you something about this workout
My 2k rate is around 32 s/m, and when I tried this workout I found myself pretty tired in the last set rather than "warmed up". I know your 2k rate is around 36 s/m, so the first three intervals really help you build up to your race pace (your first 500m of the 2k would be around 30-32 s/m whilst mine would be at 26 s/m). I tried two times already, but couldn´t do the 2k properly. If you have any advice on how lower-rated people can approach this workout to reach the last set properly warmed up, I would really appreciate it.
Thank you very much for all your videos and I hope that you can read this comment
Cheers
Jose
Kiwi 8 needs ya, get back in that 8 its destiny and good karma ,ya know ya should
Eric, where'd you go!? We miss you!
I really hope he uploads again, every video is like gold dust!
this was tough. My 2K topped out at 32spm (I'm getting higher rates but no way I can do 36!!). The 2K was 15 secs off my previous best :-)
I ended about 8 seconds above 2k pace.