Mixing up the intervals makes this indoor rowing workout fly by, enjoyable, and of course, it's great for your rowing too!
I begin with a comfortable 4-minute warm-up to get your muscles ready for action. From there, the rowing workout takes you through various stroke rates and paces, giving you a workout with changing intensities that will leave you feeling great at the end.
It should hit around Zone 4 heart rate by the end, and feel high on the 'mid' tier intensity - but not max!!
🌟Either punch in 40 minutes into your monitor, set it to Just Row, or if you use ErgZone, you'll find this pre-programmed on my RowAlong track. 🌟
Slightly different from my usual RowAlongs as the warmup and cooldown are both part of the 40 minute workout, but hopefully that's a good thing. And of course, I'm with you every step of the way, providing guidance and company throughout the session. 🎧
This is the session:
4 Min - Warmup
2 Min - 20spm transition
1 Min - 22pm
1 Min - 20spm
1 Min - 24spm
1 Min - 20spm
1 Min - 26spm
1 Min - 20spm
1 Min - 28spm
2 Min - 20spm
3 Min - 22spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 26spm
1 Min - 20spm
3 Min - 28spm
1 Min - 20spm
2 Min - 28spm
3 Min - 20spm Cooldown
By the time you finish, you'll appreciate the blend of effort and enjoyment that this indoor rowing workout brings. 💪 Whether you're a seasoned rower or just starting, on a Concept2 or a different rowing machine, this session caters to all fitness levels and aims to keep you engaged.
I’ve not given a strict pace guide for this, as sometimes i think its better to do some sessions by feel. However…
Warm up is a warm up.
20spm at 2k+18-20
22spm - 2 seconds faster
24spm - 2-3 seconds faster
26spm - 2-3 seconds faster
28spm - 3-5 seconds faster
For info; I was rowing the 20spm at 2:03 pace, and the 28spm at 1:50 pace.
I’m still not as fast as I used to be…
Have you tried something like this before? 🌊 Give it a go, Row Along, and let me know how it worked for you in the comments. I value your feedback as I continue to create workouts that resonate with you.
☕ Buy me a coffee: www.buymeacoff...
🔔 Subscribe for more: www.youtube.co...
➡️ Become a Patreon: / rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: / rowalong
- WEBSITE: www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
Happy rowing! 🌼
Негізгі бет Спорт The Best 40 minute Workout you'll do on a Rowing Machine!
Пікірлер: 190