You love 20 strokes per minute rowing, right? Well, here's 20 minutes of it to build your fitness

Not that this is a throwaway rowing workout. Out of all the rows you could do, these longer, slow rows are the most important. Use it to increase your fitness, burn some calories, and spend time working on being a better rower.

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

🚣 ROW 11: 20 minutes at 20spm - at a low intensity🚣

WARMUP: 4 minutes

WORKOUT: 20 minutes at 20spm - at a low intensity

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: 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

02:17 Warmup

07:23 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)

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

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