Zero to Hero Rowing Workout Plan: Row 20 = 30 mins inc. Squats!

RowAlong - Indoor Rowing Workouts

Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes!

This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits!

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

🚣 ROW 19 = 20 minutes of speed!🚣

WARMUP: 4 minutes

WORKOUT: 4 mins easy, 1 minute holding a squat position

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

02:38 Warmup

07:44 30 minute low intensity row with Isometric Squats

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

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