30 Minute Easy Rowing Workout with Power Bursts | 500m Plan Week 4 Row 1 | RowAlong скачать в хорошем качестве

30 Minute Easy Rowing Workout with Power Bursts | 500m Plan Week 4 Row 1 | RowAlong

Enjoy easy aerobic work with regular power reminders to keep you engaged. Thirty minutes at comfortable 18spm pace gets punctuated by power strokes every 30 seconds - just enough to prevent boredom without compromising the recovery focus. And if you miss 5 or 6 power strokes through the workout because you get distracted? Don't sweat it - they're there just to add variety in the first place. This is Week 4, Row 1 of the RowAlong 500m Training Plan - designed to build aerobic capacity with power technique practice - and excellent standalone easy rowing for active recovery. The workout: 4 minute Warmup 30 minutes at 18spm (2K+20-24 pace) One power stroke every 30 seconds - full pressure, explosive drive Effort: 5-6/10 base pace, 9/10 on power strokes Speech: Comfortable Heart rate options: MAF method: 180 minus age Alternative: Keep HR between 65-75% of max HR This is quality easy work with just enough variety to keep your brain engaged. Don't overthink the power strokes - they're there to help you through another long slow row, not to stress you out. Follow along with me for stroke rate. I'll keep you company with training tips, technique tips, and my usual general waffle. Join the community: facebook.com/groups/rowalong Full 500m plan details: rowalong.com/500m-plan 2K Pacing Guide: Row a 2000m time trial (as fast as you can), and divide the finish time by 4 to give your average 500m time - That's your 2K training pace. (ie, 7:40 would be 1:55). Then, if I say something like "2K+20" you row 20 seconds slower than your 2K pace (in the above example, that would be 2:15/500m pace.) Drag Factor info:    • What is Drag Factor on Concept2 rowing mac...   ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more:    / @rowalong   ➡️ Become a Patreon:   / rowalong   CHAT WITH ME! 👥 Facebook:   / rowalong   🌐 Website: https://www.rowalong.com See you in the next video. 🔴 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.