January Motivation 28 - Awesome Power Building Row

from RowAlong – Indoor Rowing Machine Workouts

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry)➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)➔Effort = 8/10 - will climb to 10/10➔Speech = Hard.❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗ Hosted on Acast. See acast.com/privacy for more information.

What this episode covers

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry)➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)➔Effort = 8/10 - will climb to 10/10➔Speech = Hard.❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗ Hosted on Acast. See acast.com/privacy for more information.

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January Motivation 28 - Awesome Power Building Row

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This episode was published on January 28, 2023.

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