Zero to Hero Rowing Workout Plan - Row 18 = 3 x 11 minutes EASY ROW!

RowAlong - Indoor Rowing Workouts

How often do you get great benefits from taking the easy route? Embrace this low intensity, easy row to increase your core fitness

⁉ 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. ⁉

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

🚣 ROW 18 = 3 x 11mins at 20spm EASY ROW! 🚣

WARMUP: 4 minutes

WORKOUT: 3 x 11 mins with 1 min rests - 20spm / Low Intensity

PACE GUIDE: 2K+18-20 (Zone 2 HR)

EFFORT/RPE: 5/10

SPEECH: Talking easy - singing not as 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 Introduction

02:20 Warmup

07:00 Workout: 3 x 11 mins with 1 min rests - 20spm / Low Intensity

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