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30 Days of 30 Minute Rows - Row 16 - LOW Intensity

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Manage episode 450466537 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 FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series.


Rise up through stroke rates every 5 minutes

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️


Row at 18/20/22/18/20/22spm - changing every 5 minutes


➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases

➔Effort = 5-10/10

➔Speech = Comfortable

  • The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *

00:00 Introduction

01:46 Warmup

06:36 RowAlong Workout

37:39 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 450466537 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 FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series.


Rise up through stroke rates every 5 minutes

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️


Row at 18/20/22/18/20/22spm - changing every 5 minutes


➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases

➔Effort = 5-10/10

➔Speech = Comfortable

  • The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *

00:00 Introduction

01:46 Warmup

06:36 RowAlong Workout

37:39 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

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