Zero to Hero Rowing Workout Plan - Row 4: 7 Minutes Easy + Power Stroke

RowAlong - Indoor Rowing Workouts

Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke

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

🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣

WARMUP: 4 minutes

WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec

PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)

EFFORT/RPE: 5/10 then 10/10

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

02:09 Warmup

06:54 Main Workout - 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds

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

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