Скачать или смотреть Zero to Hero Rowing Plan - Row 4: 7 Minutes Easy + Power Stroke Workout

Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke

🌟 If you haven't watched my introduction to the plan, check it out here:    • Zero to Hero Rowing Plan - Introduction to...   🌟

🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣

WARMUP: 4 minutes
WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec
PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)
EFFORT/RPE: 5/10 then 10/10
SPEECH: You should be able to talk throughout

⁉ 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. ⁉

‼ 2K Pace Info ‼
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).

📚 CHAPTERS 📚

00:00 Introduction
02:09 Warmup
06:54 Main Workout - 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds

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For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.