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12 Rows of Christmas - 1 Spicy Start - RowAlong Rowing Workout

1:07:55
 
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Manage episode 452955765 series 2809427
Kandungan disediakan oleh RowAlong. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh RowAlong atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.

🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️


➔Pace Guide

Row 5 mins at 20 strokes per minute and 2K+18 pace

Row 3 mins at 24 strokes per minute and 2K+5 pace

(See below for 2K Pace info)


➔Effort = Starts at 6/10 - then 8-9/10

➔Speech = Comfortable - then tough


❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗


The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!

Get bonus content on Patreon

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

  continue reading

508 episod

Artwork
iconKongsi
 
Manage episode 452955765 series 2809427
Kandungan disediakan oleh RowAlong. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh RowAlong atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.

🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️


➔Pace Guide

Row 5 mins at 20 strokes per minute and 2K+18 pace

Row 3 mins at 24 strokes per minute and 2K+5 pace

(See below for 2K Pace info)


➔Effort = Starts at 6/10 - then 8-9/10

➔Speech = Comfortable - then tough


❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗


The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!

Get bonus content on Patreon

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

  continue reading

508 episod

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