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Zero to Hero Rowing Workout Plan - Row 14 = 30 mins Easy with breaks
Manage episode 398210877 series 2809427
How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.
The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.
๐ If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U ๐
๐ฃ ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6๐ฃ
WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)
WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6
PACE GUIDE: 2K+18-20 then stop or light rowing
EFFORT/RPE: 5/10
SPEECH: Easy.
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
03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6
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 episod
Manage episode 398210877 series 2809427
How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.
The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.
๐ If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U ๐
๐ฃ ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6๐ฃ
WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)
WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6
PACE GUIDE: 2K+18-20 then stop or light rowing
EFFORT/RPE: 5/10
SPEECH: Easy.
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
03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6
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 episod
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