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Zero to Hero Rowing Workout Plan - Row 3 - 7 Minutes Mixed effort
Manage episode 393662250 series 2809427
The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY!
๐ If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U ๐
๐ฃ ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 ๐ฃ
WARMUP: 5 minutes
WORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2
PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info)
EFFORT/RPE: 5/10 then 7-8/10
SPEECH: Easy for 20spm - tougher at 24spm
โ 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. โ
โผ 2K Pace Info โผ
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).
๐ CHAPTERS ๐
00:00 Introduction
02:33 Warmup
08:36 Main Session - 7 minute Row: 2 min Easy then 1 min Faster x 2
โ Buy me a coffee: https://www.buymeacoffee.com/rowalong
๐ Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
โก๏ธ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
๐ฅ - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
#hiit #indoorrowing #rowingmachine #burncalories
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.
448 episode
Manage episode 393662250 series 2809427
The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY!
๐ If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U ๐
๐ฃ ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 ๐ฃ
WARMUP: 5 minutes
WORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2
PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info)
EFFORT/RPE: 5/10 then 7-8/10
SPEECH: Easy for 20spm - tougher at 24spm
โ 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. โ
โผ 2K Pace Info โผ
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).
๐ CHAPTERS ๐
00:00 Introduction
02:33 Warmup
08:36 Main Session - 7 minute Row: 2 min Easy then 1 min Faster x 2
โ Buy me a coffee: https://www.buymeacoffee.com/rowalong
๐ Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
โก๏ธ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
๐ฅ - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
#hiit #indoorrowing #rowingmachine #burncalories
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.
448 episode
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