{"id":29315,"date":"2023-09-05T06:43:06","date_gmt":"2023-09-05T13:43:06","guid":{"rendered":"https:\/\/darkhorserowing.com\/?p=29315"},"modified":"2023-09-05T07:31:15","modified_gmt":"2023-09-05T14:31:15","slug":"__trashed","status":"publish","type":"post","link":"https:\/\/darkhorserowing.com\/__trashed\/","title":{"rendered":"Couch to 5km Part 2 | Starting Rowing For The First Time"},"content":{"rendered":"<div class=\"\"><div class='_form_49'><\/div><script type='text\/javascript' src='https:\/\/darkhorserowing.activehosted.com\/f\/embed.php?static=0&id=49&663B7936EE089&nostyles=0&preview=0'><\/script><\/div>\n\n\n<p>Two weeks in, and it\u2019s time to kick things up a gear with your next two weeks of training, along with a few additional tips and tricks to help keep you on the path.<\/p>\n\n\n\n<p>Let&#8217;s dive straight in then with week 3 to this plan.<\/p>\n\n\n\n<p>Your goal this week is to be as consistent with the SPMs as you possibly can. If you are feeling good, then you are welcome to aim for the higher end of the spectrum.<\/p>\n\n\n\n<p>If you&#8217;re a little tired, then dial it back a little but try not to miss the workout altogether.<\/p>\n\n\n\n<p>A quick note with this week&#8217;s workouts.<\/p>\n\n\n\n<p>You will see a different layout for this workout; you will see \u2018rounds\u2019. That simply means do everything you see as written and then go back to the beginning and repeat for as many rounds as written.<\/p>\n\n\n\n<p>E.g. session 1 will be 90 seconds work, 90 seconds rest, 3:00 minutes work, 3 minutes rest, and then back to the start and repeat. Simple.<\/p>\n\n\n\n<p>Secondly, you\u2019ll see \u2018active recovery\u2019 in replacement of \u2018rest\u2019.<\/p>\n\n\n\n<p>You are still more than welcome to rest here, but we\u2019re not looking for complete-stop rest now. Just gentle movement on the machine, keeping the body moving and taking the intensity down a peg or two.<\/p>\n\n\n\n<p>Here we go!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Week 3<\/h2>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>2 rounds of:<\/p>\n\n\n\n<p>0:90 seconds between 22-26 SPM<\/p>\n\n\n\n<p>0:90 seconds active recovery<\/p>\n\n\n\n<p>3:00 minutes between 20 and 24 SPM<\/p>\n\n\n\n<p>3:00 minutes active recovery<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<p>Repeat this workout three times per week, taking a day or two rest in between. Your goal is to be consistent and work on maintaining that SPM.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Week 4<\/h2>\n\n\n\n<p>A new week begins and with it brings the challenge of starting to increase the duration you are working out for.<\/p>\n\n\n\n<p>Remember to listen to any aches and pains as you spend more and take rest days as you need.<\/p>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>3:00 minutes between 22-26 SPM<\/p>\n\n\n\n<p>0:90 seconds active recovery<\/p>\n\n\n\n<p>5:00 minutes between 20 and 24 SPM<\/p>\n\n\n\n<p>2:30 minutes active recovery<\/p>\n\n\n\n<p>3:00 minutes between 22 and 26 SPM<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<p>Another three days in week 4 of this workout. Your goal is to stay in control and allow your body to adjust as it needs to.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Additional tips.<\/h2>\n\n\n\n<p><strong>Heart rate training zones.<\/strong><\/p>\n\n\n\n<p>We had a few questions about heart rates last week and if you should be worrying about what zone you are in.<\/p>\n\n\n\n<p>Truthfully, when you are 4 weeks into anything new, it\u2019s probably not the time to be worrying too much about advanced training methods.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img data-dominant-color=\"806e5f\" data-has-transparency=\"true\" style=\"--dominant-color: #806e5f;\" fetchpriority=\"high\" decoding=\"async\" width=\"340\" height=\"300\" src=\"https:\/\/darkhorserowing.com\/wp-content\/uploads\/2023\/09\/Blog-images-300-\u00d7-300-px.png\" alt=\"\" class=\"has-transparency wp-image-29321 size-full\" srcset=\"https:\/\/darkhorserowing.com\/wp-content\/uploads\/2023\/09\/Blog-images-300-\u00d7-300-px.png 340w, https:\/\/darkhorserowing.com\/wp-content\/uploads\/2023\/09\/Blog-images-300-\u00d7-300-px-300x265.png 300w, https:\/\/darkhorserowing.com\/wp-content\/uploads\/2023\/09\/Blog-images-300-\u00d7-300-px-120x106.png 120w\" sizes=\"(max-width: 340px) 100vw, 340px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>If you do have a watch that records your heart rate as you exercise, then by all means, record the data it gives but don\u2019t be overly concerned with too much of it this early in your journey.<\/p>\n\n\n\n<p>Simple rules to follow with heart rate are to stay out of the red and try to maintain effort in the green or blue zones.<\/p>\n\n\n\n<p>Don\u2019t forget to check in with us if you need it, and keep being a Dark Horse.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Your goal this week is to be as consistent with the SPMs as you possibly can. If you are feeling good, then you are welcome to aim for the higher end of the spectrum.<\/p>\n<p>If you&#8217;re a little tired, then dial it back a little but try not to miss the workout altogether.<\/p>\n<p>A quick note with this week&#8217;s workouts.<\/p>\n<p>You will see a different layout for this workout; you will see \u2018rounds\u2019. That simply means do everything you see as written and then go back to the beginning and repeat for as many rounds as written.<\/p>\n","protected":false},"author":2,"featured_media":29318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","footnotes":""},"categories":[655,596],"tags":[132,617,701,700],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Couch to 5km Part 2 | Starting Rowing For The First Time - Dark Horse<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/darkhorserowing.com\/__trashed\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Couch to 5km Part 2 | Starting Rowing For The First Time - Dark Horse\" \/>\n<meta property=\"og:description\" content=\"Your goal this week is to be as consistent with the SPMs as you possibly can. If you are feeling good, then you are welcome to aim for the higher end of the spectrum. If you&#039;re a little tired, then dial it back a little but try not to miss the workout altogether. A quick note with this week&#039;s workouts. You will see a different layout for this workout; you will see \u2018rounds\u2019. 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