Rowing Machine Workout: 3x20' steady state and drills скачать в хорошем качестве

Rowing Machine Workout: 3x20' steady state and drills

Thanks for joining me on the Concept 2 rowing machine! This workout is 3x20 minutes of steady state with drills and builders; 2 minutes rest in between pieces. The first 20 minutes a warmup with steady state and technique drills. The second 20 minutes is 4 repeats of 4 minutes of steady state alternating between 18spm and 20spm, 1 minute paddle. The last 20 minutes is 30 strokes on, 10 strokes off, in a pyramid from 18spm to 26spm and back down. The steady state should be zone LE to LD and the builders should be zone LD to LC. For reference, here are the training zones: LR - very easy - about 60% of max heart rate - good for warmup, cooldown, and recovery workouts LE - easy steady - about 70% of max heart rate - good for long slow aerobic workouts LD - hard steady - about 80% of max heart rate - good for aerobic workouts with a little extra oomph LC - anaerobic threshold - about 90% of max heart rate - good for longer interval workouts LB - race pace - max heart rate - good for medium-length interval workouts and 2k races! LA - max effort - heart rate irrelevant (it won’t have time to get very high) - good for short interval workouts at high rates