Zero to Hero Rowing Workout Plan - Row 14 = 30 mins Easy with breaks

How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6PACE GUIDE: 2K+18-20 then stop or light rowingEFFORT/RPE: 5/10SPEECH: 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).📚 CHAPTERS 📚00:00 Introduction03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6☕ 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.