Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done!

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

🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣

WARMUP: 4 minutes

WORKOUT: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3

PACE GUIDE: 2K+18-20 then 2K+12-14

EFFORT/RPE: 5/10 then 7/10

SPEECH: Easy then harder

⁉ 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

03:01 Warmup

08:09 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)

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CHAT WITH ME!

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

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