Ep 3 - 60 mins RowAlong at 26spm with Power Strokes - Indoor Rowing Workout
2020-10-09
MID Tier Workout (if you row it how I suggest) This is a 60 minute Row as:
5 minute warm up (around 18spm) Straight into 50 minutes at 26spm and at 2K+15 pace. Every 5 minutes, take 10 power strokes 5 minute cooldown (well, 4:40 really)
Pace Guide = 2K+15 for most - 2K+5 for the power strokes
Effort Guide = 6-7/10 (and 8-9/10 for the power strokes)
Speech = You should be able to talk most of the way through. I sure could.
❗ This is a MID workout that as long as you keep putting in the pressure for the power strokes, will get towards the high end of MID. It's important that if it gets tough, you ease up on the power strokes - NOT the 2K+15 pace. The 2K+15 is the most important part of this row. The power strokes are just there to add some excitement. ❗
It goes without saying - you don't have to row at my pace. You could just use this 60 minute row as company for your own 60 minute session. But you'll see by the end of this that I got a really good, varied workout from it.
If you're loooking for the link for DRAG FACTOR here you go: https://youtu.be/d2pzo0DctpA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com And for my Row555 competition - go here: www.row555.com
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