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RowAlong - Indoor Rowing Workouts
Zero to Hero Rowing Workout Plan: Row 20 = 30 mins inc. Squats!
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Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes!
This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 19 = 20 minutes of speed!🚣
WARMUP: 4 minutes
WORKOUT: 4 mins easy, 1 minute holding a squat position
PACE GUIDE: 2K+18-20
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
02:38 Warmup
07:44 30 minute low intensity row with Isometric Squats
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#hiit #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
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