Zero to Hero Rowing Workout Plan - Row 3 - 7 Minutes Mixed effort

RowAlong - Indoor Rowing Workouts

The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY!

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 🚣

WARMUP: 5 minutes

WORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2

PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info)

EFFORT/RPE: 5/10 then 7-8/10

SPEECH: Easy for 20spm - tougher at 24spm

⁉ 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 Introduction

02:33 Warmup

08:36 Main Session - 7 minute Row: 2 min Easy then 1 min Faster x 2

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For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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