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Vélo

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Rameur

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ftp

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aubilla

Intervalos cortos

min

spd

mode

sport

Yoki66

essai1

min

watts

mode

sport

Yoki66

A supprimer Yoki 60 min sans puissance

min

watts

mode

sport

Nosh

P.M.A (2min x 6 Z6 rec 2min)

min

watts

mode

sport

Doudou231205

Fractionner 60/30 v2

min

spd

mode

sport

FSeger

Fatburn37minutes

min

res

mode

sport

rutaliaubiene

WU15 2x2km/45' + 8x90/45 CD10

min

spd

mode

sport

dansumo

10KW2S5 - 20 x 1min Indoor Rowing Workout - Max Power Row

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

24.4%

RES min.

RES max.

50%

Description

Rowing is about fitness AND power. Work on your power with this strength building RowAlong.
🚣 Row 1min at 20spm MAX POWER then 1 min rest - 20 times🚣♀️

➔Pace Guide = MAX POWER - keep pushing even if you fade
➔Effort = 10/10 for power - cardio will gradually get harder
➔Speech = As above. Will start ok - but get tougher

❗ The balance of fitness and power in rowing is really important. For any time trial or race, you want to maximise the cardio side and the strength side. We spend a lot of time working on the cardio and the tenacity of holding higher intensity - but sometimes, it's important to also do a session that has more of a lean to just the raw power you  can push into the machine ❗  

As such, this is being used as 10KW2S5 - and is the last session of this week before 1 or 2 rest days. You don't have to be on the 10K plan to get use out of this row though.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA55) or just set up the main session as 1min intervals with 1 minute rests, or if you want to make sure there are no monitor sync issues, just punch in 39:15 as a total workout time, and just stop and start with me. (The session lasts a total of 39:15 because of a pause each time the monitor starts a new interval) 🚥

dansumo

10KW2S4 - 3 x 11 minute Indoor Rowing Workout - Fitness Building Row

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

22.2%

RES min.

RES max.

54%

Description

A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video.
🚣 Row 3 x 11 mins with 1 minute rest - at 18/22/18 strokes per minute🚣♀️

➔Pace Guide = 18spm at 2K+20 / 22pm at 2K+16
➔Effort = 5-6/10 then 6-7/10
➔Speech = Ok throughout

❗  Use this session to drive in some core fitness and spend time thinking about your technique. Working on the sequencing and flow, especially at the drive phase ❗

As such, this is being used as 10KW2S4 - to recover after S3 and get ready for S5. You don't have to be on the 10K plan to get use out of this row though.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA54) or just set up the main session as either 3 x 11min intervals with 1 minute rests.🚥

dansumo

10KW2S3 - 3 x 12 minute Indoor Rowing Workout - Tough Intensity Row

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

30.3%

RES min.

RES max.

58%

Description

Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.
🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️

➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5
➔Effort = 5-6/10 then 8-9/10
➔Speech = Ok - then Tough

❗  Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times ❗

This is meant to be a mini version of a longer slog row like a 6K / 30 min / 10K - where you need to grind out the first two thirds or so - and then it starts to get tough. 

As such, this is being used as 10KW2S3 - and is the hardest session of the week. You don't have to be on the 10K plan to get use out of this row though.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA53) or just set up the main session as either 3 x 12min intervals with 3 minute rests, or 8min / 0 rest / 4 min / 3 rest (repeat two more sets).🚥

fanny_marre

seuil

min

watts

mode

sport

dansumo

10KW2S2 - 35 minute Indoor Rowing Workout - Fitness Boosting Recovery Row

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

21.4%

RES min.

RES max.

50%

Description

A Fitness Boosting Recovery RowAlong to build your base fitness and give you space to work on your technique. 
🚣 Week 2 Session 2 is 35mins at 20spm 🚣♀️

➔Pace Guide = 2K+18
➔Effort = 5-6/10
➔Speech = You should be ok to hold a conversation

❗  I start by making a joke about making the regular 30 mins at 20spm more exciting - by adding another 5 minutes. But this session is no joke -  the longer, lower rate rows are so incredibly important. And if you struggle with getting into the groove, that makes it even more important that you do this kind of session - to help lock in the groove you need to be able to row this slower, fitness building workouts. ❗

If you're rowing this as part of the 10K plan - then this is Week2 Session2 - and is a recovery row before the hardest session of the week. You don't need to be doing the 10K plan to get the benefits of this fitness boosting recovery session though!! 

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA52) or just set up the main session as a 35 minute row.🚥