Zero to Hero Rowing Workout Plan - Row 9 - 15 minutes Easy

Continue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan

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

🚣 ROW 9: 15 mins - 20spm at a low intensity (5/10 Effort)🚣

WARMUP: 4 minutes

WORKOUT: 15 mins - 20spm at a low intensity (5/10 Effort)

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: Easy (ish)

⁉ 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

02:27 Warmup

07:35 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)

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

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