19 Minute Max Power Sprint Workout - Build Explosive Speed | 500m Plan Week 4 Row 2 | RowAlong скачать в хорошем качестве

19 Minute Max Power Sprint Workout - Build Explosive Speed | 500m Plan Week 4 Row 2 | RowAlong

Squeeze every ounce of power from your legs. Two sets of eight 30-second sprints at 30spm challenge you to go faster than 2K-5 pace if you can - and as you progress through the intervals, think about the technical tweaks that might unlock more speed. If you back off the power, you won't develop more power! This is Week 4, Row 2 of the RowAlong 500m Training Plan - designed to build maximum explosive power output - and excellent standalone sprint training for raw speed development. The workout: 5 minute Warmup Set 1: 8 x 30 seconds at 30spm (1 minute rest between) 2 minutes rest Set 2: 8 x 30 seconds at 30spm (1 minute rest between) Pace: Start at 2K-5, try to go faster Effort: 10/10 - maximum power every interval Speech: Not comfortable Critical mindset: This is very much a power workout. You're trying to squeeze out every ounce of muscle power from your legs from the start. If you CAN'T go faster than 2K-5, that's okay - but do try to go faster on every interval if you think you can. As you progress, think about the technical tweaks that may improve your performance. Data analysis tip: The data you really want isn't average pace - it's how fast you managed to get in each interval and how long you held it. Upload your row to the Concept2 Logbook or ErgMonkey to get this analysis. Follow along with me for stroke rate and technique cues to help you find more speed. Programming your monitor: Set rest to UNDEFINED for RowAlong format so we start and stop together. Tutorial here:    • How to set INTERVALS on your monitor for R...  . If you come back to this workout solo, you can set proper rest intervals. 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-5" you row 5 seconds faster than your 2K pace (in the above example, that would be 1:50/500m 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.