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30 Days of 30 Minute Rows - Row 9 - HARD Intensity
Manage episode 449190547 series 2809427
A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series
Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+16 (Then 30 seconds fast)
➔Effort = 7/10
➔Speech = Getting tough
- 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***
00:00 Introduction
02:09 Warmup
07:12 RowAlong Workout
38:04 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 449190547 series 2809427
A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series
Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+16 (Then 30 seconds fast)
➔Effort = 7/10
➔Speech = Getting tough
- 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***
00:00 Introduction
02:09 Warmup
07:12 RowAlong Workout
38:04 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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