Zero to Hero Rowing Plan - Row 7: 12mins Easy to Fast Workout

Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;) 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣WARMUP: 5 minutesWORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5EFFORT/RPE: 5/10 then 7/10 then 9/10SPEECH: It'll get harder as the workout continues, then easier, then harder....⁉ 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 Introduction02:34 Warmup07:33 Main Workout - Row 1 min Easy / 1 min Hard / 1 min HIGH x 4☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com#hiit #indoorrowing #rowingmachine #burncaloriesFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.