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30 Days of 30 Minute Rows - Row 15 - MID Intensity
Manage episode 450308566 series 2809427
A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.
Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers!
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+15 or faster
➔Effort = Starts at 7/10 - ends at 8/10
➔Speech = Won't be constant. Tough by the end!
- It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! *
00:00 Introduction
01:54 Warmup
07:20 RowAlong Workout
38:22 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 450308566 series 2809427
A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.
Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers!
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+15 or faster
➔Effort = Starts at 7/10 - ends at 8/10
➔Speech = Won't be constant. Tough by the end!
- It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! *
00:00 Introduction
01:54 Warmup
07:20 RowAlong Workout
38:22 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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