Just starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using.

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

🚣ROW 1 - 5 minutes Low Intensity🚣

➔WARMUP = 5 minutes

➔WORKOUT = 5 minutes low intensity + short bursts of power

➔Pace Guide = 2K+18-20 (see below for 2K pace info)

➔Effort = 5/10

➔Speech = You should be able to talk throughout

⁉You'll have noticed that I'm not doing this on a Concept2. But that's ok - the machine may be different, but the workout design is exactly the same. Row with me on whatever machine you're on to keep stroke rate and then listen to me, or watch the graphics to know what intensity to row at. ⁉

‼ 2K Pace Info ‼

If you don't know what a 2K pace is, here's what to do.

1) Row a 2000m time trial as fast as you can (as long as you're healthy enough to do so)

2) Divide the final time by 4 to give your average time to row 500m. That's your 2K pace.

3) So if you rowed 2000m in 8:24 - your 2K training pace is 2:06

4) Add or subtract from that pace as guided. 2K+18 means you go 18 seconds slower (2:24 in this example) or 2K-5 means you'll go 5 seconds faster (2:19 pace in this example)

📚CHAPTERS📚

00:00 Introduction

02:27 Warmup

08:34 Main Session

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*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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