Ep 39 - 2000m Plan Week 4 Session 6 - 30min alternating 20 and 18spm
RowAlong - Indoor Rowing Workouts
English - November 28, 2020 09:52 - 41 minutes - 57.5 MB - ★★★★★ - 20 ratingsSports rowing rowalong concept2 fitness crossfit hyrox row along concept2 technique rowing workouts Homepage Download Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
30mins alternating 20/18spm every 5 minutes - BOTTOM TIER WORKOUT
Pace Guide = 2K+20 and 18 Effort Guide = 5 then 6 Speech = Mostly constant ❗ Although I've give a pace guide above, I want you to do this at a pace that feels like a recovery row rather than anything approaching effort. Assuming you have a 2K in your legs from yesterday, this is a very low intensity workout designed to flush out your legs and hopefully help with any soreness. ❗
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
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