Zero to Hero Rowing Workout Plan: Row 31 - 4/3/2/1mins x 4

RowAlong - Indoor Rowing Workouts

Get ready for a tough one. 4/3/2/1 minutes at increasing intensity - four times (with rests). An amazing row.

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!

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

🚣 ROW 31 = 4/3/2/1mins x 3 with 2 minute rests🚣

WARMUP: 4 minutes

WORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 4 with 2 minutes 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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For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

📚 CHAPTERS 📚

00:00 Introduction

03:11 Warmup

08:37 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest

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