Zero to Hero Rowing Workout Plan: Row 28 = 30 minutes EASY ROW

Did you know, the best workout for you is one that you only put in a low intensity? Row for 30 minutes at a low rate and pace, and build your foundation.

Seriously, 30 minutes low and slow is one of the best workouts you can do for building you core fitness, building your mitochondria (google them) and helping your body to burn fat efficiently during the row. The only price you pay is the time you spend, and just trying to keep engaged for 30 minutes.

And that's what I'm here for!

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

🚣Row 28 = 30 minutes Low intensity 20spm🚣

WARMUP: 4 minutes

WORKOUT: 30 minutes Low intensity 20spm

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: HARD!

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

📚 CHAPTERS 📚

00:00 Introduction

01:44 Warmup

06:24 Row 28 = 30 minutes Low intensity 20spm

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