انتقل إلى وضع عدم الاتصال باستخدام تطبيق Player FM !
Zero to Hero Rowing Workout Plan - Row 14 = 30 mins Easy with breaks
Manage episode 398210877 series 2809427
How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.
The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣
WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)
WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6
PACE GUIDE: 2K+18-20 then stop or light rowing
EFFORT/RPE: 5/10
SPEECH: Easy.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
#hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
448 حلقات
Manage episode 398210877 series 2809427
How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.
The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣
WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)
WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6
PACE GUIDE: 2K+18-20 then stop or light rowing
EFFORT/RPE: 5/10
SPEECH: Easy.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
#hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
448 حلقات
כל הפרקים
×مرحبًا بك في مشغل أف ام!
يقوم برنامج مشغل أف أم بمسح الويب للحصول على بودكاست عالية الجودة لتستمتع بها الآن. إنه أفضل تطبيق بودكاست ويعمل على أجهزة اندرويد والأيفون والويب. قم بالتسجيل لمزامنة الاشتراكات عبر الأجهزة.