{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/659e6db03f690700171908d4?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Zero to Hero Rowing Workout Plan - Row 5:  10 Minutes Easy Row","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1704881566854-98d69ffef66bd6dad682794e9b749238.jpeg?height=200","description":"<p>There's nothing fancy about this row.  Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensity</p><p><br></p><p>You may not think that this is helping.  But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout.  Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you can have - while also giving you space to work on your technique.</p><p><br></p><p>🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟</p><p><br></p><p>🚣 ROW 5:  10 minutes at 20spm / Low Intensity🚣</p><p><br></p><p>WARMUP:         4 minutes</p><p>WORKOUT:       10 minutes: 20spm Low Intensity</p><p>PACE GUIDE:    2K+18-20</p><p>EFFORT/RPE:   5/10</p><p>SPEECH:           You should be able to talk throughout</p><p><br></p><p>⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉</p><p><br></p><p>‼ 2K Pace Info ‼</p><p>If you're unfamiliar with 2K pacing guides:</p><p><br></p><p>1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).</p><p>2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.</p><p>3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.</p><p>4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).</p><p><br></p><p>📚 CHAPTERS 📚</p><p><br></p><p>00:00 Introduction</p><p>02:08 Warmup</p><p>06:55 Main Workout - 10 minutes at 20spm / Low Intensity</p><p><br></p><p>☕ Buy me a coffee:      https://www.buymeacoffee.com/rowalong</p><p>🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1</p><p>➡️ Become a Patreon:  https://www.patreon.com/rowalong</p><p><br></p><p>CHAT WITH ME!</p><p>===============================</p><p>👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/</p><p>       - WEBSITE:    https://www.rowalong.com</p><p><br></p><p>#hiit #indoorrowing #rowingmachine #burncalories</p><p><br></p><p>For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.</p>","author_name":"RowAlong"}