Zero to Hero Rowing Workout Plan - Row 12 = 20 minutes Slow to fast

Increase your speed and stroke rate 3 times over the course of an amazing 20 minute workout.Climb the ladder three times, increasing from 20 to 24 to 28 strokes per minute, and from 2K=18-20 to 2K+12 to 2K+5 pace. Slap on an extra 2 minutes to cool down, and that's 20 minutes done.🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 12: 20 minutes at 20spm - at a low intensity🚣WARMUP: 4 minutesWORKOUT: 2 mins at 20, 2 mins at 24, 2 mins at 28 x 3 (+ 2 min easy)PACE GUIDE: (2K+18-20), (2K+12), (2K+5)EFFORT/RPE: 5/10 - 7/10 - 9/10SPEECH: Easy - Hard - 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 Introduction02:33 Warmup07:33 Main Workout - 2 mina at 20 2 min at 24 2 min at 28 x 3 + 2 min easy☕ 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.