Not the full 20 minutes, there are rests in there! But you're gonna be rowing fast in this one.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: • Zero to Hero Rowing Pl... 🌟
🚣 Row 23 = 20 mins of Sprints🚣
WARMUP: 5 minutes
WORKOUT: 30 seconds easy, 30 seconds at max x 10
PACE GUIDE: Faster than 2K pace for the sprints
EFFORT/RPE: 10/10
SPEECH: Not 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
02:34 Warmup
08:27 Row 23 = 20 mins of Sprints