| hh:mm:ss | % Resistance | Cadence | Type |
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Make a low stroke rate row a challenge by covering the pace on your monitor
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace.
Use the force! ➔Pace Guide = Start at 2K+18-20 (hopefully!) ➔Effort = 5 or 6/10 ➔Speech = Out of breath a bit, but comforttable
❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.
❗ 00:00 Introduction 02:01 Warmup 07:29 RowAlong Workout 38:50 Cooldown and time to stretch while I sign off.
Francese
Inglese
Tedesco
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