5 x 750m (5min rest between sets)
Set 1: 2 splits slower than 2k pace
Set 2: 2 split slower than 2k pace
Set 3: 1 split slower than 2k pace
Set 4: 2k pace (no sprint)
Set 5: 750m as if it was the last 750m of the 2k race
This is a tough session, no doubt about it. Make sure to use the active rest wisely and prepare yourself for the next set as soon as you've finished. In the first two sets, keep to the prescribed pace and make the rowing feel long, rhythmical and sustainable.
You should be finishing feeling like you've got some solid work done, but not near falling off the machine. In set 3, bring the average speed down 1 split and build towards your 2k pace. Set 4 mimics the middle 750m of the race. Stick to your target 2k speed and visualise rowing from 1500m to go, to 750m to go. Strong, solid pace is what we're looking for here.
Set 5 is a dry run of our finals sprint to the line. Leave everything on the machine. However, learn from our last two weeks... If you go full stick early on, you soon realise you're crawling over the line with 200-300m to go. This really affects our speed and costs us a good score. Make sure you are timing your sprint perfectly so you keep building speed all the way to the line. Ideally, the split should just start to slow at about 50m to go. Then we know we've milked everything out of our bodies and got our best score. Keep the active rest to 5mins between pieces and use it wisely. Be a pro and cooldown after this workout. Mobilise, stretch and continue good habits, you'll thank yourself the day after!
YOUR 2k pace: If you know what score you want to get in a few weeks time, use that as your benchmark for these workout. If not, take your 2k pace from the 4x500m sessions we did in week 7.
The average split (speed) for all of your 4 x 500m in week 7 will approximately be 2.5 splits (0:02.5/500m) quicker than your predicted 2k. Simply add on 0:02.5/500m to that average pace to use as your benchmark 2k. Remember that this is a guide. You'll know better than anyone how your body feels and what you're capable of so listen to your body and follow the rules over the next few weeks.
Негізгі бет Спорт WK4S2
Пікірлер: 7