60 Minute Pyramid Rowing Workout - 5x11 Min Intervals | Build Endurance | RowAlong скачать в хорошем качестве

60 Minute Pyramid Rowing Workout - 5x11 Min Intervals | Build Endurance | RowAlong

Build serious cardiovascular endurance with this hour-long pyramid rowing workout. Five 11-minute intervals with short rests create a progressive challenge that peaks in the middle, then works back down - testing your ability to maintain pace as fatigue builds. The workout: 4 minute Warmup Interval 1: 18spm at 2K+20 (6/10 effort) Interval 2: 20spm at 2K+18 (7/10 effort) Interval 3: 22spm at 2K+16 (8/10 effort) ← peak Interval 4: 20spm at 2K+18 (7/10 effort) Interval 5: 18spm at 2K+20 (6/10 effort) 1 minute rest between intervals (or row lightly/do recovery strokes) The real challenge: Use the same pace on the way down that you did on the way up. Don't worry if intervals 4 and 5 feel harder than 6/10 and 7/10 - that's fatigue doing its job. Stick to your pace and push through. Follow along with me for stroke rate throughout, and I'll keep you company with various ramblings along the way! If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace. If you want a version of these videos with music, check out the Kinomap app where these exist with some background music. www.RowAlong.com is the website behind all of this - and if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com 🔴 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.