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Zero to Hero Rowing Workout Plan: Row 32 - 2 x 20 minutes Fitness Builder!
Manage episode 411288343 series 2809427
Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.
An incredibly valuable row in terms of your fitness, your skill, and your mindset.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣
WARMUP: 4 minutes
WORKOUT: 2 x 20 minutes at 20spm
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).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
#rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:16 Warmup
07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest
Get bonus content on PatreonHosted on Acast. See acast.com/privacy for more information.
448 episode
Manage episode 411288343 series 2809427
Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.
An incredibly valuable row in terms of your fitness, your skill, and your mindset.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣
WARMUP: 4 minutes
WORKOUT: 2 x 20 minutes at 20spm
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).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
#rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:16 Warmup
07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest
Get bonus content on PatreonHosted on Acast. See acast.com/privacy for more information.
448 episode
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