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30 Days of 30 Minute Rows - Row 23 - MAX Intensity

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Manage episode 451571831 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.

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️


Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.


➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace

➔Effort = 5/10 then 10/10

➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time


❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗


00:00 Introduction

02:27 Warmup

07:34 RowAlong Workout

38:16 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 451571831 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.

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️


Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.


➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace

➔Effort = 5/10 then 10/10

➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time


❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗


00:00 Introduction

02:27 Warmup

07:34 RowAlong Workout

38:16 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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