Increase your speed and stroke rate 3 times over the course of an amazing 20 minute workout.

Climb the ladder three times, increasing from 20 to 24 to 28 strokes per minute, and from 2K=18-20 to 2K+12 to 2K+5 pace. Slap on an extra 2 minutes to cool down, and that's 20 minutes done.

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

🚣 ROW 12: 20 minutes at 20spm - at a low intensity🚣

WARMUP: 4 minutes

WORKOUT: 2 mins at 20, 2 mins at 24, 2 mins at 28 x 3 (+ 2 min easy)

PACE GUIDE: (2K+18-20), (2K+12), (2K+5)

EFFORT/RPE: 5/10 - 7/10 - 9/10

SPEECH: Easy - Hard - 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

02:33 Warmup

07:33 Main Workout - 2 mina at 20 2 min at 24 2 min at 28 x 3 + 2 min easy

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

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