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Zero to Hero Rowing Plan - Row 7: 12mins Easy to Fast Workout
Manage episode 395485672 series 2809427
Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;)
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣
WARMUP: 5 minutes
WORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4
PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5
EFFORT/RPE: 5/10 then 7/10 then 9/10
SPEECH: It'll get harder as the workout continues, then easier, then harder....
⁉ 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
02:34 Warmup
07:33 Main Workout - Row 1 min Easy / 1 min Hard / 1 min HIGH x 4
☕ 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 bölüm
Manage episode 395485672 series 2809427
Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;)
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣
WARMUP: 5 minutes
WORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4
PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5
EFFORT/RPE: 5/10 then 7/10 then 9/10
SPEECH: It'll get harder as the workout continues, then easier, then harder....
⁉ 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
02:34 Warmup
07:33 Main Workout - Row 1 min Easy / 1 min Hard / 1 min HIGH x 4
☕ 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 bölüm
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