Zero to Hero Rowing Workout Plan: Row 22 = Easy 35 minute Row

RowAlong - Indoor Rowing Workouts

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how!

Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique.

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

🚣 ROW 22 = 35 minutes low intensity row🚣

WARMUP: Part of the main workout

WORKOUT: 4 mins at 20spm then 1 minute drills for 35 minutes

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).

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

📚 CHAPTERS 📚

00:00 Introduction

02:31 Warmup rolls into main workout - 35 minutes with drills

Get bonus content on Patreon

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