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Zero to Hero Rowing Workout Plan - Row 4: 7 Minutes Easy + Power Stroke
Manage episode 393988164 series 2809427
Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣
WARMUP: 4 minutes
WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec
PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)
EFFORT/RPE: 5/10 then 10/10
SPEECH: You should be able to talk throughout
⁉ 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
02:09 Warmup
06:54 Main Workout - 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds
☕ 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 393988164 series 2809427
Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣
WARMUP: 4 minutes
WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec
PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)
EFFORT/RPE: 5/10 then 10/10
SPEECH: You should be able to talk throughout
⁉ 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
02:09 Warmup
06:54 Main Workout - 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds
☕ 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
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