Zero to Hero Rowing Workout Plan: Row 23 = 20 mins of Sprints

RowAlong - Indoor Rowing Workouts

Not the full 20 minutes, there's 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: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 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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#rowingworkout #indoorrowing #rowingmachine #power

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

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