Zero to Hero Rowing Workout Plan - Row 13 = 20 mins Max and Easy

Row with MAX power at 20spm for 1 minute. Take it easy for 1 minute. Do this ten times. Stop. You'll be a bit stronger and a bit faster after this workout!

Keeping this row down to 20spm means you'll really feel the weight of the stroke as you put full force from your legs into each one. So make sure to get that technique singing!

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

🚣 ROW 13: 20 minutes as 1 min max and 1 min easy x 10🚣

WARMUP: 5 minutes

WORKOUT: 20 minutes as 1 min max at 20spm then 1 min easy x 10

PACE GUIDE: Full force - then around 2K+20

EFFORT/RPE: 10/10 then 5/10

SPEECH: Kinda tough / 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

03:14 5 minute Warmup

09:57 Main Workout - 20 minutes as 1 min max and 1 min easy x 10

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

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