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30 Days of 30 Minute Rows - Row 27 - MID Intensity
Manage episode 452193997 series 2809427
Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.
Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm
🚣MIDTier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.
➔Effort = 5-9/10
➔Speech = Comfortable to start, then harder - then easier, then HARD!
❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗
00:00 Introduction
02:27 Warmup
07:39 RowAlong Workout
38:45 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 452193997 series 2809427
Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.
Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm
🚣MIDTier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.
➔Effort = 5-9/10
➔Speech = Comfortable to start, then harder - then easier, then HARD!
❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗
00:00 Introduction
02:27 Warmup
07:39 RowAlong Workout
38:45 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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