Today’s indoor rowing consisted of four pieces, in this chronological order: 30 minutes online with a training partner, 1K online warm down, 2K offline with a RowPro paceboat (a RowPro 5 for the Mac bug was uncovered during this session) and a 500 meter warm down.
The only screen recording made was of the 2K. For those who’d like to row along with that 2K, the link is here: Indoor Rowing 2K with pace boat 12032018
The 30 minute piece was done at a pace that was determined by the other rower, who was aiming for a constant heart rate of between 80% and 85% of his maximum heart rate, to make it an AT session for him. So his rowing pace slowed gradually through the 30 minutes, to keep his heart rate fairly constant. I paced him and my heart rate remained fairly constant. The 1K warm down was done at a pace of about 2:28. The 2K was done at a pace of 2:06 for the first 1,500 meters and then faster for the final 500. The 500 meter warm down was done super slow.
Happy rowing to you.