1/2 way, baby!!!
How are you feeling? I don’t doubt most of you are already loving/hating me and questioning why you committed to rowing a 5km in the first place.
Well, I’m here to tell you – IT’S OKAY!! You are allowed to question things and falter every now and again, especially if this is the first time you have rowed for longer than 5:00 minutes, 2:00 minutes or even 10 seconds!
When it comes to workouts this week, you have my full permission to add on an extra 30 seconds of rest if you need it at any point.
I still want you to carry on with the planned workouts as written but be kind to yourself and know you’ll get there.
I/we believe in you.
Speaking of workouts, let’s dive into week 5 and week 6.
You’ll notice this is where you are now getting multiple different workouts each week. Expect this for the next few weeks and stay the course.
If you can then do them in the order written with a day or two rest in between. If you need to swap them around to fit in with your life, then I’m absolutely fine with that.
Enjoy!!
Warm-up:
5:00 minutes gentle rowing at 20 SPM
Workout:
5:00 minutes between 20-24 SPM
3:00 minutes active recovery
5:00 minutes between 20-24 SPM
3:00 minutes active recovery
5:00 minutes between 20-24 SPM
Cool-down:
10:00 minutes gentle rowing 18 SPM
Warm-up:
5:00 minutes gentle rowing at 20 SPM
Workout:
8:00 minutes between 20-24 SPM
5:00 minutes active recovery
8:00 minutes between 20-24 SPM
Cool-down:
10:00 minutes gentle rowing 18 SPM
Warm-up:
5:00 minutes gentle rowing at 20 SPM
Workout:
20:00 minutes between 20-24 SPM
Cool-down:
10:00 minutes gentle rowing 18 SPM
There are some longer workouts as part of this week so be ready and enjoy the change of pace it brings. You know it will make it worth it at the end.
Warm-up:
5:00 minutes gentle rowing at 20 SPM
Workout:
5:00 minutes between 20-24 SPM
3:00 minutes active recovery
8:00 minutes between 20-24 SPM
3:00 minutes active recovery
5:00 minutes between 20-24 SPM
Cool-down:
10:00 minutes gentle rowing 18 SPM
Warm-up:
5:00 minutes gentle rowing at 20 SPM
Workout:
10:00 minutes between 20-24 SPM
3:00 minutes active recovery
10:00 minutes between 20-24 SPM
Cool-down:
10:00 minutes gentle rowing 18 SPM
Warm-up:
5:00 minutes gentle rowing at 20 SPM
Workout:
25:00 minutes between 20-24 SPM
Cool-down:
10:00 minutes gentle rowing 18 SPM
Keep bringing that energy to these workouts. I know they can look daunting now we’ve turned the dial on continuous work well and truly up!
Stay the course and keep being a Dark Horse.
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