Rowing Machine Workout: 2x30' anaerobic threshold rate 22spm скачать в хорошем качестве

Rowing Machine Workout: 2x30' anaerobic threshold rate 22spm

Thanks for joining me on the Concept 2 rowing machine! This workout is 2x30 minutes at 22spm, 5 minutes rest, with 15 minutes warmup and cooldown. The warmup and cooldown have technical drills. The 30-minute pieces are meant to be LD to LC, so hard steady moving into anaerobic threshold pace. As with all workouts, I recommend starting conservatively and finishing strong. If you’re short on time, feel free to do just one of the pieces—just remember to cool down for at least five minutes at the end! For reference, here are the training zones: LR - very easy - about 60% of max heart rate - good for warmup, cooldown, and recovery workouts LE - easy steady - about 70% of max heart rate - good for long slow aerobic workouts LD - hard steady - about 80% of max heart rate - good for aerobic workouts with a little extra oomph LC - anaerobic threshold - about 90% of max heart rate - good for longer interval workouts LB - race pace - max heart rate - good for medium-length interval workouts and 2k races! LA - max effort - heart rate irrelevant (it won’t have time to get very high) - good for short interval workouts at high rates