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30 Days of 30 Minute Rows - Row 17 - MAX Intensity
Manage episode 450588651 series 2809427
A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series.
Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace.
🚣15 / 10 / 5 mins intervals with no rest!🚣♀️
➔Pace Guide =
15mins at 20spm / 2K+ 18
10mins at 24spm / 2K+12
5 mins at 28spm / 2K+5 or faster
➔Effort = Starts at 5/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗
00:00 Introduction
01:46 Warmup
06:29 RowAlong Workout
37:39 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 450588651 series 2809427
A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series.
Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace.
🚣15 / 10 / 5 mins intervals with no rest!🚣♀️
➔Pace Guide =
15mins at 20spm / 2K+ 18
10mins at 24spm / 2K+12
5 mins at 28spm / 2K+5 or faster
➔Effort = Starts at 5/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗
00:00 Introduction
01:46 Warmup
06:29 RowAlong Workout
37:39 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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