500m Rowing Test - Final Time Trial | 500m Plan Week 5 Row 5 | RowAlong скачать в хорошем качестве

500m Rowing Test - Final Time Trial | 500m Plan Week 5 Row 5 | RowAlong

Five weeks of training come down to this moment. All the easy rows, all the brutal intervals, all the power work - everything was building toward these 500 meters. Go fast from the start and keep going until the screen says zero. This is what you've been training for. This is Week 5, Row 5 of the RowAlong 500m Training Plan - your final test and the culmination of five weeks of work - and the moment to find out what you're truly capable of. Video structure: 23:30 warmup - but stop when you feel warm enough (maybe 3 minutes before the end) Your 500m test - MAX effort My test doubled to 3 minutes - if you finish early, just breathe or fast forward The test: 500m as fast as you can Pace: MAX Effort: 10/10 - absolute maximum Speech: Not talk. Row. Hopefully you're recovered and able to push this hard. This is it. Leave everything on the machine and find out what five weeks of dedicated training have created. Go get it. 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). 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.