Zero to Hero Rowing Workout Plan: Row 21 = HARD! 4/3/2/1min x 3

You loved the last time we did 4/3/2/1 mins twice, didn't you? Well, let's add on another!

You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end!

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🚣 ROW 21 = 4/3/2/1mins x 3 with 90 seconds rest🚣

WARMUP: 4 minutes

WORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 2 with 90 seconds rest

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

EFFORT/RPE: 5-10/10

SPEECH: Easy to start, tricky to finish.

⁉ 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).

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