25 minute RowAlong (filmed as training for CTC)
Posted: January 2nd, 2022, 4:13 pm
A simple 25 minute RowAlong, which you can do as I did it, or push harder... or go softer.
https://youtu.be/5vjupGaWGAU
Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.
My suggested pace hits MID tier on the Intensity Pyramid
But you can push this harder (or softer) if you wish.
➔My suggested Pace Guide: 24spm at 2K+12 pace
➔Effort = 7/10
➔Speech = Words between heavy breaths
I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like
Unfortunately, due to a software crash, my usual onscreen rowing metrics didn't get saved.
Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA87) if you don't use ErgZone, or you're not rowing on a Concept2 - just set the main session as a single 40 minute row with 4 minute splits and RowAlong with me.
00:00 Introduction
01:58 4 Minute Warmup
08:05 Main Session
34:25 Cooldown and time to stretch while I sign off.
https://youtu.be/5vjupGaWGAU
Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.
My suggested pace hits MID tier on the Intensity Pyramid
But you can push this harder (or softer) if you wish.
➔My suggested Pace Guide: 24spm at 2K+12 pace
➔Effort = 7/10
➔Speech = Words between heavy breaths
I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you likeUnfortunately, due to a software crash, my usual onscreen rowing metrics didn't get saved.
Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA87) if you don't use ErgZone, or you're not rowing on a Concept2 - just set the main session as a single 40 minute row with 4 minute splits and RowAlong with me. 00:00 Introduction
01:58 4 Minute Warmup
08:05 Main Session
34:25 Cooldown and time to stretch while I sign off.