Zero to Hero Rowing Workout Plan: Row 24 = 30 mins Easy Row

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Күн бұрын

A low intensity row changing stroke rate every 3 minutes to keep it interesting. Build your fitness the easy way!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: • Zero to Hero Rowing Pl... 🌟
🚣 Row 24 = 30 mins Easy Row at 18/20/22 Strokes per minute🚣
WARMUP: 5 minutes
WORKOUT: 30 mins Easy Row at 18/20/22 Strokes per minute
PACE GUIDE: 2K+18-20 start - possibly 2 seconds faster with rate changes
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
02:15 Warmup
07:13 Row 24 - 30 minutes easy 3's

Пікірлер: 13

@simonamusic7695 4 ай бұрын

You covered off my knees question in this - if I'd have managed to keep up with the program I'd have not needed to have asked - another great row

@rowalong 4 ай бұрын

Don’t worry, I like being asked stuff.

@lawriecook 4 ай бұрын

Excellent recovery row, always a pleasure to row along with you. I don't know where your machine found 589 calories though. My PM5 said I'd done 449 calories at the end of the 30 minutes and I normally deduct a third off that to get to what I think is an accurate readout

@kellyaddison252 3 ай бұрын

I tried keeping the pace similar as the stroke rate increased after the first set of 18, 20, 22. It helped keep my heart rate in a better range for longer. Thanks for another good workout.

@rowalong 3 ай бұрын

Good idea! In fact, it's always good to look at ways to change things up to suit your own needs.

@mariannes466 4 ай бұрын

Slow rows = technique focus. Easy to get lazy. Thank you John. Le Canuck fan.

@rowalong 4 ай бұрын

Thanks for being one of the ones that gets this!!

@TomBalazs 4 ай бұрын

Repeat three times - 3 min, 18spm, 2K+20-22 - 3 min, 20spm, 2K+18-20 - 3 min, 22spm, 2K+16-18 Finish with: 3 min, 18spm, 2K+20-22 = 30 minutes

@matt5004 4 ай бұрын

Love the ride alongs. Beautiful looking machine.

@rowalong 4 ай бұрын

It’s lovely to use too. Really pleased you liked the workout.

@SurftheTube007 4 ай бұрын

Sweet row for today, Thx eh? Figure I need to talk when I row too.. burned a measly 300 cals. With talking maybe I can double that!😂 Alas, I’d rather tune in enjoy your rows!

@rowalong 4 ай бұрын

Haha. You could try nasal breathing?