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Zero to Hero Rowing Workout Plan - Row 10 = 15 minutes Easy/HARD
Manage episode 396693002 series 2809427
Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done!
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣
WARMUP: 4 minutes
WORKOUT: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3
PACE GUIDE: 2K+18-20 then 2K+12-14
EFFORT/RPE: 5/10 then 7/10
SPEECH: Easy 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
03:01 Warmup
08:09 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)
☕ 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.
454 afleveringen
Manage episode 396693002 series 2809427
Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done!
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣
WARMUP: 4 minutes
WORKOUT: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3
PACE GUIDE: 2K+18-20 then 2K+12-14
EFFORT/RPE: 5/10 then 7/10
SPEECH: Easy 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
03:01 Warmup
08:09 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)
☕ 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.
454 afleveringen
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