Zero to Hero Rowing Workout Plan: Row 30 - 40 minutes at an easy pace

RowAlong - Indoor Rowing Workouts

RowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!!

The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort.

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

🚣Row 30 - 40 minutes at 20spm🚣

WARMUP: 4 minutes (part of the main 40 minutes)

WORKOUT: 36 minutes at 20spm

PACE GUIDE: (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity)

EFFORT/RPE: 5/10

SPEECH: Easy for the fist 20-30 minutes, possibly a little harder after that if you're not slowing down to keep within your intensity guide.

⁉ 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

02:03 Warmup, straight into 36 more minutes at 20spm

Get bonus content on Patreon

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