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 Plan - Introducti...   🌟

🚣 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 🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.