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A tartalmat a RowAlong biztosítja. Az összes podcast-tartalmat, beleértve az epizódokat, grafikákat és podcast-leírásokat, közvetlenül a RowAlong vagy a podcast platform partnere tölti fel és biztosítja. Ha úgy gondolja, hogy valaki az Ön engedélye nélkül használja fel a szerzői joggal védett művét, kövesse az itt leírt folyamatot https://hu.player.fm/legal.
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Zero to Hero Rowing Workout Plan: Row 22 = Easy 35 minute Row

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Manage episode 403404801 series 2809427
A tartalmat a RowAlong biztosítja. Az összes podcast-tartalmat, beleértve az epizódokat, grafikákat és podcast-leírásokat, közvetlenül a RowAlong vagy a podcast platform partnere tölti fel és biztosítja. Ha úgy gondolja, hogy valaki az Ön engedélye nélkül használja fel a szerzői joggal védett művét, kövesse az itt leírt folyamatot https://hu.player.fm/legal.

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how!


Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique.


🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟


🚣 ROW 22 = 35 minutes low intensity row🚣


WARMUP: Part of the main workout

WORKOUT: 4 mins at 20spm then 1 minute drills for 35 minutes

PACE GUIDE: 2K+18-20

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).


☕ 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


#rowingworkout #indoorrowing #rowingmachine #power

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.


📚 CHAPTERS 📚


00:00 Introduction

02:31 Warmup rolls into main workout - 35 minutes with drills

Get bonus content on Patreon

Hosted on Acast. See acast.com/privacy for more information.

  continue reading

448 epizódok

Artwork
iconMegosztás
 
Manage episode 403404801 series 2809427
A tartalmat a RowAlong biztosítja. Az összes podcast-tartalmat, beleértve az epizódokat, grafikákat és podcast-leírásokat, közvetlenül a RowAlong vagy a podcast platform partnere tölti fel és biztosítja. Ha úgy gondolja, hogy valaki az Ön engedélye nélkül használja fel a szerzői joggal védett művét, kövesse az itt leírt folyamatot https://hu.player.fm/legal.

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how!


Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique.


🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟


🚣 ROW 22 = 35 minutes low intensity row🚣


WARMUP: Part of the main workout

WORKOUT: 4 mins at 20spm then 1 minute drills for 35 minutes

PACE GUIDE: 2K+18-20

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).


☕ 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


#rowingworkout #indoorrowing #rowingmachine #power

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.


📚 CHAPTERS 📚


00:00 Introduction

02:31 Warmup rolls into main workout - 35 minutes with drills

Get bonus content on Patreon

Hosted on Acast. See acast.com/privacy for more information.

  continue reading

448 epizódok

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