Ep 8 - 10 5 10 Speed Bump - Indoor Rowing Workout
RowAlong - Indoor Rowing Workouts
English - October 13, 2020 18:23 - 37 minutes - 51.9 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
MID Tier Rowing Workout 10 min / 5min / 10min at 20/28/20spmIn this workout, you'll row 10 minutes at 20spm at then 5 minutes at 28spm followed by another 10 minutes at 20spm. My pace guide for this is: Row the 10 minute intervals at your current 2K Average + 18 seconds - and the 28spm at 2K+8 If you don't know (or use) a 2K pace reference, then your first 10 minutes will be a 6/10 effort. The 5minutes will feel like an 8 or 9 and the final 10 minutes will probably feel like a 7 in order to maintain the same pace that you did the first 10 minutes at (which is important - don't slow down the pace). As always, I'm flapping my gums the through this rowing workout, hoping to keep you distracted and entertained - although the 5 minute interval gets a bit light on chat while the intensity is up there. It's not a really hard workout - the 20spm intervals making it a medium effort - but the 5mins at 28 will get you working hard before the final 10 minute. Remember, these were originally made for YouTube - so there are a couple of times I talk about watching the video on YouTube or KinoMap - but don't worry, just listening to the row will still give you as good a workout (when you RowAlong with me of course!! Just listening isn't enough!!)If you stick to your correct pace, you'll be ok. If you go out too hard, you won't. If you want to know your average 2K time so you can work out a pace reference: Row 2000m as fast as you can. Your monitor will show you the overall average time it took you to cover 500m (shown as /500m) that's your average. So if you did it in 7:40 - your average would be 1:55 for each 500m - even if you were faster or slower during the row, this is the AVERAGE. So when I say "2K + 18" in this row, that would be 1:55 +18 (2:13). For more about what I do, go to www.RowAlong.com for more about Indoor Rowing in general, mostly focused on the Concept 2 rowing machine, go to www.indoorrowinginfo.com
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