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Zero to Hero Rowing Workout Plan: Row 22 = Easy 35 minute Row

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Manage episode 403404801 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.

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how!


Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique.


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


🚣 ROW 22 = 35 minutes low intensity row🚣


WARMUP: Part of the main workout

WORKOUT: 4 mins at 20spm then 1 minute drills for 35 minutes

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).


☕ 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


#rowingworkout #indoorrowing #rowingmachine #power

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


📚 CHAPTERS 📚


00:00 Introduction

02:31 Warmup rolls into main workout - 35 minutes with drills

Get bonus content on Patreon

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

  continue reading

441 episoder

Artwork
iconDel
 
Manage episode 403404801 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.

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how!


Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique.


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


🚣 ROW 22 = 35 minutes low intensity row🚣


WARMUP: Part of the main workout

WORKOUT: 4 mins at 20spm then 1 minute drills for 35 minutes

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).


☕ 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


#rowingworkout #indoorrowing #rowingmachine #power

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


📚 CHAPTERS 📚


00:00 Introduction

02:31 Warmup rolls into main workout - 35 minutes with drills

Get bonus content on Patreon

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

  continue reading

441 episoder

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