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RowAlong - Indoor Rowing Workouts

Zero to Hero Rowing Workout Plan - Row 17 = 8 x 3 minutes HARD Tempo Rowing Workout!

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Put your grown up pants on, and row 8 x 3 minute intervals at a hard (but not max) pace in this awesome rowing RowAlong workout


⁉ 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. ⁉


This is the first time we've really looked at holding pace repeatedly on the Zero to Hero plan. Which is why there's only 8 intervals, and you get 90 seconds rest between. How nice of me!


The point here is to work at an intensity that you CAN row at, but towards the end of the 3 minute intervals, you'd rather not!!! You need to be at an intensity where it feels hard, but not max. Where you can't wait to stop, but you don't NEED to stop rowing!


🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟


🚣 ROW 16 = 30mins at 20spm EASY ROW! 🚣


WARMUP: 4 minutes

WORKOUT: 8 x 3 minutes at 26-28spm at high pace with 90 seconds rests

PACE GUIDE: 2K+5

EFFORT/RPE: 7-8/10

SPEECH: Not something you want to try!


⁉ 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

02:45 Warmup

07:47 8 x 3 minutes at 26-28spm with 90 seconds rests


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#hiit #indoorrowing #rowingmachine #burncalories


For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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