{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"","title":"Zero to Hero 9 - 15 minute RowAlong","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"

This row was made originally for the \"Build me Up\" series on YouTube.


🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣‍♀️


➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times.

➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale

➔Speech = Comfortable - may be a little tougher for the 28's.


âť— This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day âť—


In this 15 minute workout, start the first 2 minutes at an intensity that raises your heart rate and breathing, so you know you're working out - but not too hard. Then increase intensity to get the stroke rate up to 24 and then again to get up to 28.


Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.

","author_name":"RowAlong"}