Zero to Hero Rowing Workout Plan: Row 36 - 45 minutes Easy pace скачать в хорошем качестве

Zero to Hero Rowing Workout Plan: Row 36 - 45 minutes Easy pace

The final row of the Zero to Hero series - RowAlong for 45 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!! The 4 minute warm up is part of the main 45 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here:    • Zero to Hero Rowing Plan - Introduction to...   🌟 🚣Row 36 - 45 minutes at 20spm🚣 WARMUP: 4 minutes (part of the main 40 minutes) WORKOUT: 41 minutes at 20spm PACE GUIDE: (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) EFFORT/RPE: 5/10 SPEECH: Easy for the fist 20-30 minutes, possibly a little harder after that if you're not slowing down to keep within your intensity guide. ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉ ‼ 2K Pace Info ‼ If you're unfamiliar with 2K pacing guides: 1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so). 2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace. 3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06. 4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower). ☕ 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 #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 03:43 Warmup, straight into 41 more minutes at 20spm 🔴 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.