Hello,
je fais quelques 2000m sur rameur Concept2 cette semaine, c'est dur-dur (j'en ai mal aux abdos)
j'ai trouvé ça (à tester) :
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Indoor Rowing Cross-Training One-Hour Workout By Triathlete Europe
This week’s workout comes from Tim Edwards, the head coach for North Coast Endurance Coaching (NCEcoaching.com) and the Cleveland State University Triathlon Team in Cleveland, Ohio. He shares this indoor rowing workout to promote leg and core strength that translates well back to swim, bike and run. “The variable RPM keeps the athlete engaged while getting in a great workout,” Edwards says. He notes that most of the workout stays in Zone 3/Tempo heart rate zone.
Warm-up
10 minutes building up to Zone 2–3. This can be easy rowing or a run/dynamic warm-up routine.
Main Set
Set the rowing machine to medium resistance (4–6 on scale of 10). Row with good form throughout the workout.
• 3 min at 18 strokes per minute
• 2 min at 24 strokes per minute
• 1 min at 28 strokes per minute
• Rest 1 min easy rowing
Repeat set 5–6 times through.
Cool-down
5-10 minutes of easy rowing back to Zone 1 and stretch afterwards.
Read more at
http://triathlete-europe.competitor.com ... 0H8mtWL.99
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Par contre je suis à une cadence de 32/min, je trouve dur de descendre en dessous de 28 en instantané???...