Zero to Hero Rowing Plan - Row 7: 12mins Easy to Fast Workout

Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;)

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

🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣

WARMUP: 5 minutes

WORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4

PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5

EFFORT/RPE: 5/10 then 7/10 then 9/10

SPEECH: It'll get harder as the workout continues, then easier, then harder....

⁉ 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

02:34 Warmup

07:33 Main Workout - Row 1 min Easy / 1 min Hard / 1 min HIGH x 4

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

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