Player FM uygulamasıyla çevrimdışı Player FM !
Zero to Hero Rowing Workout Plan: Row 32 - 2 x 20 minutes Fitness Builder!
Manage episode 411288343 series 2809427
Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.
An incredibly valuable row in terms of your fitness, your skill, and your mindset.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣
WARMUP: 4 minutes
WORKOUT: 2 x 20 minutes at 20spm
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
02:16 Warmup
07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest
Get bonus content on PatreonHosted on Acast. See acast.com/privacy for more information.
448 bölüm
Manage episode 411288343 series 2809427
Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.
An incredibly valuable row in terms of your fitness, your skill, and your mindset.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣
WARMUP: 4 minutes
WORKOUT: 2 x 20 minutes at 20spm
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
02:16 Warmup
07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest
Get bonus content on PatreonHosted on Acast. See acast.com/privacy for more information.
448 bölüm
모든 에피소드
×Player FM'e Hoş Geldiniz!
Player FM şu anda sizin için internetteki yüksek kalitedeki podcast'leri arıyor. En iyi podcast uygulaması ve Android, iPhone ve internet üzerinde çalışıyor. Aboneliklerinizi cihazlar arasında eş zamanlamak için üye olun.