Zero to Hero Rowing Workout Plan - Row 9 - 15 minutes Easy

Continue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 9: 15 mins - 20spm at a low intensity (5/10 Effort)🚣WARMUP: 4 minutesWORKOUT: 15 mins - 20spm at a low intensity (5/10 Effort)PACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: Easy (ish)⁉ 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 Introduction02:27 Warmup07:35 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)☕ 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. Hosted on Acast. See acast.com/privacy for more information.