Zero to Hero Rowing Workout Plan - Row 16 = 30mins at 20spm EASY ROW!

Don't have a sad face when you see this row. Have a happy face! As it's an easy row, nothing taxing, just 30 minutes at a low intensity at 20spm.

I know we all want to find the rowing workouts that tell us to go fast and bludgeon ourselves on the rowing machine - but you also need to build up your fitness. This is the row to do it. Trust me.

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

🚣 ROW 16 = 30mins at 20spm EASY ROW! 🚣

WARMUP: 4 minutes

WORKOUT: 30mins at 20spm Low Intensity!

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: 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

01:41 Warmup

06:46 30mins at 20spm EASY ROW!

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

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