Row for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park!
π If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U π
π£ Row 26 = 3 x 10 minutes EASY ROWπ£
WARMUP: 4 minutes
WORKOUT: 3 x 10 minutes with 60 second rests - at 20spm EASY ROW
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: Must be Easy
β 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. β
βΌ 2K Pace Info βΌ
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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β‘οΈ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
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π₯ - FACEBOOK: https://www.facebook.com/groups/rowalong/
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
π CHAPTERS π
00:00 Introduction
01:58 Warmup
06:58 Row 26 = 3 x 10 minutes EASY ROW
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