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30 Days of 30 Minute Rows - Row 13 - MID Intensity
Manage episode 449928795 series 2809427
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 PatreonHosted on Acast. See acast.com/privacy for more information.
508 에피소드
Manage episode 449928795 series 2809427
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 PatreonHosted on Acast. See acast.com/privacy for more information.
508 에피소드
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