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Vélo

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Rameur

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ftp

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inc

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AlexCoffill1

interval 2

102

min

res

mode

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claudepellevoizin

PMA 4X10X15"/45" 340 W

min

watts

mode

sport

RandyOldenziel

vo2 max + hard sprint 3x

min

watts

mode

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Cavaa

S1-J4 - Allure spé

min

spd

mode

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Jeff_38

PMA 10 * 15"/45" 330W

min

watts

mode

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Cavaa

S1-J3 FOOTING RECUP

min

spd

mode

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Cavaa

S1-J2 - SEUIL LEGER

min

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mode

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dansumo

10KW2S1 - 3 x 15 mins Indoor Rowing Workout - HARD but not max

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

39.6%

RES min.

RES max.

58%

Description

HARD Rowing Machine Workout - but not max! Get some power out, but without feeling like you can't complete the session.
🚣 3 x 15mins with 2 min rests - rate pyramid (change every 3 mins) 🚣‍♀️

➔Pace Guide = 18spm at 2K+20 / 22spm +15 / 24spm +12 
➔Effort = 5-8/10
➔Speech = Comfortable then tough

❗  The stroke rate and pace pyramid in this session will take you up in intensity, but then release you again - 3 times. This makes it a row that starts off simple each time - but the rise is what stops it from being just a BOTOM tier, foundation workout ❗

10KW2S1 - as such, this session is being touted as Week 2 Session 1 of the 10K plan - but you don't have to do the plan to get the benefits of this workout!

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA49) or just set up the main session as 15 minute intervals with 2 minutes rest.🚥

00:00  Intro
02:22 Warmup
08:09 Main Session
58:33 Cooldown and time to stretch and packup


                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link:    / @rowalong  )
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....