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30 Days of 30 Minute Rows - Row 21 - MID Intensity

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Manage episode 451220829 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.

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST

🚣MID Tier row on my Intensity Pyramid🚣‍♀️


4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end


➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!


❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗


00:00 Introduction

02:46 Warmup

07:38 RowAlong Workout

38:42 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 451220829 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.

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST

🚣MID Tier row on my Intensity Pyramid🚣‍♀️


4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end


➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!


❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗


00:00 Introduction

02:46 Warmup

07:38 RowAlong Workout

38:42 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

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