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ftp

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Durée de la vidéo (minutes)

marilyneaudra

Unijambiste

min

watts

mode

sport

Ajouter aux favoris Favorites image

WATTS moy.

75.8 watts

WATTS min.

70 watts

WATTS max.

110 watts

Description

YvesSBG

Séance 11 PMA

min

ftp

mode

sport

Ajouter aux favoris Favorites image

FTP moy.

85.2%

FTP min.

50%

FTP max.

125%

Description

YvesSBG

Séance 10 pyramide

min

ftp

mode

sport

Ajouter aux favoris Favorites image

FTP moy.

66.5%

FTP min.

50%

FTP max.

90%

Description

YvesSBG

Séance 9 vélocités 110/120 Tr/mn

min

ftp

mode

sport

Ajouter aux favoris Favorites image

FTP moy.

76.1%

FTP min.

50%

FTP max.

90%

Description

GastonBertrand51

C-Frac-001B

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

12.7%

RES min.

RES max.

25%

Description

GastonBertrand51

C-Frac-001A

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

10.9%

RES min.

RES max.

20%

Description

Ellno

5km Plan Week 3

min

spd

mode

sport

Ajouter aux favoris Favorites image

SPD moy.

6.3 mph

SPD min.

5 mph

SPD max.

8 mph

Description

37min & 4,45km:
5min Warm-Up
3x 8min joggen je 1min gehen
5min Cooldown

Ellno

5km Plan Week 2

min

spd

mode

sport

Ajouter aux favoris Favorites image

SPD moy.

6.4 mph

SPD min.

5 mph

SPD max.

8 mph

Description

38min & 4,5km:
5min Warm-Up
4x 6min joggen je 1min gehen
5min Cooldown

Ellno

5km Plan Week 1

min

spd

mode

sport

Ajouter aux favoris Favorites image

SPD moy.

6.5 km/h

SPD min.

5 km/h

SPD max.

8 km/h

Description

35min & 4km:
5min Warm-Up
5x4min joggen je 1min gehen
5min Cooldown

cartago

Series 45

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

72.4%

RES min.

50%

RES max.

86%

Description

Series 30

cartago

Heavy an hour

min

slope

mode

sport

Ajouter aux favoris Favorites image

SLOPE moy.

5.9%

SLOPE min.

SLOPE max.

Description

dansumo

10KW1S5 - 20 sec x 20 (Three times) Indoor Rowing Workout - Hard Effort Row

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

50%

RES min.

RES max.

60%

Description

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.
🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️

➔Pace Guide = 2K+20 then 2K+5  
➔Effort = 5-6/10 then 7-8/10
➔Speech = Tough, but you can talk a bit

❗  This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and allow yourself to fall below 2K+20. You may think you want to go faster than 2K+5 for the more intense effort, but if it costs you your 2K+20 pace -  DON'T! ❗

At the same time, this isn't meant to destroy you - this isn't a MAX / TOP tier workout. If you're doing the 10K Plan - then this workout - 10KW1S5 is meant to finish the first week strong, but with the knowledge that 10KW2S1 is also a HARD workout, this is meant to just keep that engine powerful and purring - while also being part of the very beginning of the 10Km plan.

GastonBertrand51

C-Free-Ride-5

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

7.4%

RES min.

RES max.

10%

Description

Jeff_38

PMA 30''/30'' 250W

min

watts

mode

sport

Ajouter aux favoris Favorites image

WATTS moy.

172.6 watts

WATTS min.

100 watts

WATTS max.

250 watts

Description

dansumo

10KW1S4 - 3 x 12 mins Indoor Rowing Workout - Fitness Booster

min

res

mode

sport

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RES moy.

27.6%

RES min.

RES max.

52%

Description

Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.

🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣‍♀️

➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.
➔Effort = 5/10
➔Speech = Comfortable

❗  Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an amazing recovery row to do. The 1 minute rests should halt any huge cardiac drift for your heart rate, and as long as you stick to the pace, you should feel energised rather than drained by the end. ❗

As such, although this is Week 1 Session 4 of the 10Km plan, it also works perfectly as a standalone workout. And if you want to give it "Some wellie" at the end - then load of a 100m time trail like I did.

dansumo

10KW1S3 - 40 minute Push Pace Rowing Machine Workout - Start soft, end MAX!

min

res

mode

sport

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RES moy.

43.1%

RES min.

RES max.

68%

Description

Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2.

🚣 40 minutes - increase pace by 2 seconds every four minutes 🚣‍♀️

➔Pace Guide = Start at 2K+25 and end at 2K+7
➔Effort = Starts at 4/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end! 

❗  You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗

This is an awesome standalone rowing workout - but it will also help boost your 10km row. Which is why this is down as Week 1 Session 3 of the 10Km plan

dansumo

10KW1S2 - 30 minute Indoor Rowing Workout - Fitness Building Row

min

res

mode

sport

Ajouter aux favoris Favorites image

RES moy.

21.4%

RES min.

RES max.

50%

Description

Slow down the stroke rate to take time to build your core fitness, burn loads of calories and refine your technique. 
🚣 30 minutes at 20 strokes per minute 🚣‍♀️

➔Pace Guide = 2K+18
➔Effort = 5-6/10
➔Speech = Comfortable

❗  Don't click away! I know these sessions aren't the most exciting rows, but they're probably the most important row. Building your core engine is incredibly important when it comes to your performance. You may have the speed and power, but this session is what give you the fitness to hold that speed and power. ❗

If you're rowing this session as part of the 10K plan - it is Week 1 Session 2 - which comes right after a Hard workout (4 x 10 minutes) and right before a MAX workout (the 40 minute Push Pace). So make sure to hold your pace all the way through on this one, don't go faster - use this as a recovery and fitness boost ahead of the next session. 

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA50) or just set up the main session as a 30 minute Single Time row.🚥

dansumo

10KW1S1 - 5 x 10 minutes Rowing Machine Workout - Fitness Builder

min

res

mode

sport

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RES moy.

23.3%

RES min.

RES max.

50%

Description

Build your fitness up with a total of 50 minutes rowing at a low stroke rate. With this duration, the effort level will drift up. But with 90 second rests every ten minutes, this shouldn't destroy you. 

🚣 Row 5 x 10 minutes - resting 90 seconds between - at 18/20/18/20/18spm 🚣‍♀️

➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 (If you think you need to back off another 2 seconds in order to complete this longer row, do it! (see below for 2K pacing info)
➔Effort = 5-7/10
➔Speech = Comfortable - breathing rate will be up by the end though.

❗  At its core, this is just a typical low stroke rate, fitness building row. But as you get past the 30 minute mark, the effort drift will rise. And that's the point of this row. To get you out of that comfort "30 mins at 20spm" area, and develop your fitness base  ❗

10Km Plan: W1S1 - this session works perfectly as a standalone row - but I'm also using it as Week 1 Session 1 of the 10Km plan. 

🚥Programming your Monitor: 🚥

This entires session, including warmup and cooldown is available to pre-program  your PM5 monitor with the Ergzone App. Just search for RowAlong in the Discover tab, and pick RA46 for this row. 

Or just set your monitor to 10 minute intervals with 90 second rests.

Entrainements de la communauté Kinomap

Unijambiste

Séance 11 PMA

Séance 10 pyramide

Séance 9 vélocités 110/120 Tr/mn

C-Frac-001B

C-Frac-001A

5km Plan Week 3

5km Plan Week 2

5km Plan Week 1

Series 45

Heavy an hour

10KW1S5 - 20 sec x 20 (Three times) Indoor Rowing Workout - Hard Effort Row

C-Free-Ride-5

PMA 30''/30'' 250W

10KW1S4 - 3 x 12 mins Indoor Rowing Workout - Fitness Booster

10KW1S3 - 40 minute Push Pace Rowing Machine Workout - Start soft, end MAX!

10KW1S2 - 30 minute Indoor Rowing Workout - Fitness Building Row

10KW1S1 - 5 x 10 minutes Rowing Machine Workout - Fitness Builder