Sprint Indoor Rowing Workout - 16x30 Sec Max Effort Intervals | Get Faster | RowAlong скачать в хорошем качестве

Sprint Indoor Rowing Workout - 16x30 Sec Max Effort Intervals | Get Faster | RowAlong

Build explosive speed and power with this sprint interval rowing workout. Sixteen 30-second maximum-effort sprints challenge your anaerobic system and help you develop raw speed on the rowing machine. The workout: 8 x 30 seconds at 30spm (2K-5 pace, around your 1K pace) 60 seconds rest between intervals 2 minutes rest Repeat: 8 more intervals Go all-out on each 30-second effort - this is about maximum intensity and speed development. The generous rest periods let you maintain quality throughout all 16 sprints. Try to be faster by the last interval. This is top-tier training for building rowing speed and anaerobic capacity. Follow along with me for stroke rate and pacing guidance. 2K pace is the average 500m split time you can currently row 2000m at. If you row it in 7 minutes, the average 500m split is 1:45 (4 x 1:45 is 7minutes) So if I say 2K + 12 then you need to row at 1:57. Drag Factor isn't a vague resistance setting. It's not like an exercise bike where you go the same distance at 1 or 10 - but it just feels tough at ten. Drag factor feels tough at 10 and easy at 1 - but you go proportionally further for your efforts at ten than you do at 1. A bit like a bike gear climbing a hill - on the smallest gear, it will feel really easy - but your legs have to spin fast to get up the hill at any speed. On the toughest gear, it will feel really hard, but you'll be doing long slow pedalling reps. The important thing though, is that if you row a 2K race at 10 and then again at 1 - but do it in the exact same time (7:00 for example) - the amount of work you have to do in order to cover the race on both settings is identical - it just comes from battling heavy strokes at 10 and powering through lighter strokes at 1. 🔴 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.