10 Minute Rowing Warmup - Prepare for Challenging Workouts | RowAlong скачать в хорошем качестве

10 Minute Rowing Warmup - Prepare for Challenging Workouts | RowAlong

Get fully prepared for hard training with this comprehensive 10-minute warmup. Progressively build your intensity through multiple waves, finishing with a burst at race pace - so when your tough workout starts, your body is primed and ready to perform at its best. The warmup structure: First 2 minutes: Start at a gentle "connected" pace, gradually building to around 5/10 effort (2K+20 pace) Next 8 minutes: Gradually increase and back off intensity and stroke rate in progressive waves, building higher each time Final burst: Hit 30spm at your 2K rowing pace briefly to fully activate your system Critical recovery note: Leave a couple of minutes between finishing this warmup and starting your main session. This allows ATP (your muscles' energy currency) to refresh, ensuring you're ready to hit the hard work at full capacity. Why this longer warmup matters: Hard workouts demand more from your body right from the start. This extended warmup gradually elevates your heart rate, activates your muscles fully, and prepares your cardiovascular system for the intensity ahead - helping you perform better and stay injury-free. Use this before: Any challenging or high-intensity rowing workout where you'll be pushing hard from the beginning. Follow along with me and let's get you properly prepared for hard work. 2K Pacing Guide: If you're unsure about how to use 2K pacing - 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). At 2K pace, you row at this exact 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. ==================What I use================== (Affilliate Links): **Rowing** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts **Recommendations** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #hiit #indoorrowing #rowingmachine #burncalories *for info, RowAlong used to be PDP - but the name was changed 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.