How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.

The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.

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

🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣

WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)

WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6

PACE GUIDE: 2K+18-20 then stop or light rowing

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

03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6

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

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