Search a title or topic

Over 20 million podcasts, powered by 

Player FM logo
Artwork

Content provided by RowAlong. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by RowAlong or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
Player FM - Podcast App
Go offline with the Player FM app!

30 Days of 30 Minute Rows - Row 13 - MID Intensity

50:08
 
Share
 

Manage episode 449928795 series 2809427
Content provided by RowAlong. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by RowAlong or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series


Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.

🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️


➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase

➔Effort = 6/10 (climbs to 7/10)

➔Speech = Slightly less comfortable than bottom tier

  • This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.***

00:00 Introduction

01:55 Warmup

06:47 RowAlong Workout

37:30 Cooldown and time to stretch while I sign off.

Get bonus content on Patreon

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

  continue reading

508 episodes

Artwork
iconShare
 
Manage episode 449928795 series 2809427
Content provided by RowAlong. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by RowAlong or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series


Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.

🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️


➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase

➔Effort = 6/10 (climbs to 7/10)

➔Speech = Slightly less comfortable than bottom tier

  • This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.***

00:00 Introduction

01:55 Warmup

06:47 RowAlong Workout

37:30 Cooldown and time to stretch while I sign off.

Get bonus content on Patreon

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

  continue reading

508 episodes

All episodes

×
 
Loading …

Welcome to Player FM!

Player FM is scanning the web for high-quality podcasts for you to enjoy right now. It's the best podcast app and works on Android, iPhone, and the web. Signup to sync subscriptions across devices.

 

Listen to this show while you explore
Play