https://youtu.be/irHwNFvUFco Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race. This is being used as Week 5 Session 4 of the 2K Redux plan on this channel - but you can use it to prepare for any race or time trial. 🚣 After a 5 minute warmup, Row 1minute at 2K rate and pace - then 19 minutes at 18spm at 2K+20 pace🚣‍♀️ ➔Pace Guide = 2K - then 2K+20 (See below for 2K pacing info) ➔Effort = 9/10 then 5/10 ➔Speech = Comfortable (apart from the start!) ❗ Hit that first minute as though it was the start of a 2K race. Get out of the blocks instantly to race pace and stroke rate - and then hold it there for 1 minute. When that minute is up, slide into the next 19 at 18 strokes per minute and 2K+20 pace (about 5/10) ❗ It's what I call a "Stir The Tanks" workout - first shown to me by Sam Blythe. And it's one I do the day before every race or time-trial (some people prefer a rest day the day before, so do this before the rest day). It makes sure I'm firing on all cyclinders, strong and ready for race pace the next day. - without draining my energy system by going too fast, too long. 00:00 Intro 01:58 Warmup 08:54 Main Session 30:10 Cool Down