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Zero to Hero Rowing Workout Plan: Row 20 = 30 mins inc. Squats!

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Manage episode 401938361 series 2809427
Innhold levert av RowAlong. Alt podcastinnhold, inkludert episoder, grafikk og podcastbeskrivelser, lastes opp og leveres direkte av RowAlong eller deres podcastplattformpartner. Hvis du tror at noen bruker det opphavsrettsbeskyttede verket ditt uten din tillatelse, kan du følge prosessen skissert her https://no.player.fm/legal.

Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes!


This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits!


🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟


🚣 ROW 19 = 20 minutes of speed!🚣


WARMUP: 4 minutes

WORKOUT: 4 mins easy, 1 minute holding a squat position

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: Easy


⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉


‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:


1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).


📚 CHAPTERS 📚


00:00 Introduction

02:38 Warmup

07:44 30 minute low intensity row with Isometric Squats


☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong


CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com


#hiit #indoorrowing #rowingmachine #power

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

Get bonus content on Patreon

Hosted on Acast. See acast.com/privacy for more information.

  continue reading

447 episoder

Artwork
iconDel
 
Manage episode 401938361 series 2809427
Innhold levert av RowAlong. Alt podcastinnhold, inkludert episoder, grafikk og podcastbeskrivelser, lastes opp og leveres direkte av RowAlong eller deres podcastplattformpartner. Hvis du tror at noen bruker det opphavsrettsbeskyttede verket ditt uten din tillatelse, kan du følge prosessen skissert her https://no.player.fm/legal.

Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes!


This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits!


🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟


🚣 ROW 19 = 20 minutes of speed!🚣


WARMUP: 4 minutes

WORKOUT: 4 mins easy, 1 minute holding a squat position

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: Easy


⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉


‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:


1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).


📚 CHAPTERS 📚


00:00 Introduction

02:38 Warmup

07:44 30 minute low intensity row with Isometric Squats


☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong


CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com


#hiit #indoorrowing #rowingmachine #power

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

Get bonus content on Patreon

Hosted on Acast. See acast.com/privacy for more information.

  continue reading

447 episoder

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