
I am determined to put in a lot of UT2 meters this year and have started doing various forms of sessions. I am typically rowing 30-90 minutes in a number of formats. All of these are rowed at a rating of 20spm, with a current pace of around 2:12 - 2:14 and HR max for me of 155.
The problem I have is if I really, really focus on form then even at 20spm my pace shoots up to 2:06-2:08. Typically this is as simple as a focus on contact at the start of the drive, not overreaching at the catch and a real focus on engaging the lats. I am not putting in any more perceived effort. Of course, what then happens is the HR goes up with the pace and my UT2 session is blown to bits unless I let the form slip, which doesn't strike me as a good plan.
Is the simple answer to drop the rating even further? Hours of 18spm doesn't thrill me to be honest.