54 Minute Perfect Rowing Workout - For Beginners AND Experienced Rowers | RowAlong скачать в хорошем качестве

54 Minute Perfect Rowing Workout - For Beginners AND Experienced Rowers | RowAlong

I know I'm being full of myself calling this The Perfect Rowing Workout. But it really is. For experienced rowers and new rowers alike, this alternating pattern of comfortable and challenging intervals creates exactly the right mix of benefits - whether you're just starting out or training seriously. The workout: 4 minute warmup 20 x 2 minutes alternating: 20spm / 28spm 30 seconds rest between intervals Pace guide: 2K+18 (20spm) / 2K+5 (28spm) Effort: 5-6/10 for slow sections, 8-9/10 for fast sections Speech: Comfortable then hard! Why this is perfect for beginners: You're only ever rowing for 2 minutes before getting a chance to rest and maybe wriggle on the seat for comfort You don't need to complete the whole session - if 40+ minutes is too much, maybe you only manage 6 intervals today. Come back next time and see if you can make it to 8. Progressive improvement! Natural rate discovery - there's a good chance you naturally row either slow or fast stroke rate. So either the 20spm or 28spm will suit you just fine, and you can learn to get used to the other one by working through this row Why this is perfect for experienced rowers: Alternating between 2K+18 at 20spm and 2K+5 at 28spm gives you a fantastic complete workout - a great mixture of base-building aerobic work and moderate-to-high intensity power development all in one session. Bonus benefit: The variation in heart rate means your body will torch calories for a good amount of time after the workout too - which makes this even more perfect! Warmup note: I've tweaked the warmup to suggest doing the drills with feet out of the straps. If you feel unstable with feet out, just put them back in again. I don't want you falling off the machine during the 'Legs Only' drill! Follow along with me for stroke rate and let's see why this really is the perfect rowing workout. 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). Then, if I say something like "2K+18" you row 18 seconds slower than your 2K pace (in the above example, that would be 2:13/500m 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. ==================What I use================== From time to time, people ask what kit I use for rowing and making these videos. So here we go (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 **Filming** https://amzn.to/3an41c6 Panasonic GH5 https://amzn.to/3oLLefT Tascam DR-05x https://amzn.to/3arvTvJ Lavalier microphone https://amzn.to/36vKtBb Neewer Lights https://amzn.to/3j8GfEt Viltrox Lens Adaptor https://amzn.to/3amXDld Canon 24-105mm Lens https://amzn.to/3thWSSP UV Filter Pack **Recommendations** 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 #rowalong #indoorrowing #rowingmachine #burncalories