It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!
This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and pace, even if you do fade over the course of those 20 seconds.
π If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U π
π£ Row 35 = TABATA TABATA TABATAπ£
WARMUP: 10 minutes
WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more times
PACE GUIDE: MAX
EFFORT/RPE: 10/10
SPEECH: I couldn't even tell you my name
β 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. β
βΌ 2K Pace Info βΌ
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
β Buy me a coffee: https://www.buymeacoffee.com/rowalong
π Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
β‘οΈ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
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π₯ - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
#rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
π CHAPTERS π
00:00 Introduction
02:58 Warmup
14:00 Row 35 = TABATA TABATA TABATA
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