Zero to Hero Rowing Workout Plan - Row 6: 10mins FAST and EASY

RowAlong - Indoor Rowing Workouts

How do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times!

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

🚣 ROW 6: 10 minutes at Low Intensity for 30 sec then MAX Intensity for 30 sec x 10🚣

WARMUP: 5 minutes

WORKOUT: 10 minutes: Alternate LOW and MAX intensity chunks of 30 seconds rowing

PACE GUIDE: 2K+18-20 then around 2K Pace

EFFORT/RPE: 5/10 then 9/10

SPEECH: It'll get harder as the workout continues

⁉ 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

02:29 Warmup

08:27 Main Workout - 10 minutes: Alternate LOW and HIGH intensity chunks of 30 seconds rowing

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

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