Zero to Hero Rowing Workout Plan - Row 5: 10 Minutes Easy Row

RowAlong - Indoor Rowing Workouts

There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensity

You may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you can have - while also giving you space to work on your technique.

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

🚣 ROW 5: 10 minutes at 20spm / Low Intensity🚣

WARMUP: 4 minutes

WORKOUT: 10 minutes: 20spm Low Intensity

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: You should be able to talk throughout

⁉ 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

02:08 Warmup

06:55 Main Workout - 10 minutes at 20spm / Low Intensity

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

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