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30 Days of 30 Minute Rows - Row 5 - MID Intensity
Manage episode 448583731 series 2809427
A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series
A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice.
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase
➔Effort = 5/10 up to 8/10
➔Speech = Comfortable, but climing up to tough
- Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.***
00:00 Introduction
02:06 Warmup
07:17 Main RowAlong Workout
38:20 Cooldown and time to stretch while I sign off.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
508 에피소드
Manage episode 448583731 series 2809427
A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series
A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice.
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase
➔Effort = 5/10 up to 8/10
➔Speech = Comfortable, but climing up to tough
- Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.***
00:00 Introduction
02:06 Warmup
07:17 Main RowAlong Workout
38:20 Cooldown and time to stretch while I sign off.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
508 에피소드
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