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RowAlong - Indoor Rowing Workouts
Zero to Hero Rowing Workout Plan - Row 14 = 30 mins Easy with breaks
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How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.
The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣
WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)
WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6
PACE GUIDE: 2K+18-20 then stop or light rowing
EFFORT/RPE: 5/10
SPEECH: Easy.
⁉ 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. ⁉
‼ 2K Pace Info ‼
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).
📚 CHAPTERS 📚
00:00 Introduction
03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6
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For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
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