RowAlong - Indoor Rowing Workouts

Zero to Hero Rowing Workout Plan - Row 5: 10 Minutes Easy Row


Listen Later

There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensity


You may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you can have - while also giving you space to work on your technique.


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


🚣 ROW 5: 10 minutes at 20spm / Low Intensity🚣


WARMUP: 4 minutes

WORKOUT: 10 minutes: 20spm Low Intensity

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: You should be able to talk throughout


⁉ 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

02:08 Warmup

06:55 Main Workout - 10 minutes at 20spm / Low Intensity


☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong


CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com


#hiit #indoorrowing #rowingmachine #burncalories


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

Hosted on Acast. See acast.com/privacy for more information.

...more
View all episodesView all episodes
Download on the App Store

RowAlong - Indoor Rowing WorkoutsBy RowAlong

  • 4.9
  • 4.9
  • 4.9
  • 4.9
  • 4.9

4.9

21 ratings


More shows like RowAlong - Indoor Rowing Workouts

View all
Radiolab by WNYC Studios

Radiolab

43,969 Listeners

The Gray Area with Sean Illing by Vox

The Gray Area with Sean Illing

10,700 Listeners

Pod Save America by Crooked Media

Pod Save America

86,750 Listeners

Pod Save the World by Crooked Media

Pod Save the World

24,701 Listeners

Anatomy of Murder by audiochuck

Anatomy of Murder

19,975 Listeners

Huberman Lab by Scicomm Media

Huberman Lab

28,494 Listeners

The Ezra Klein Show by New York Times Opinion

The Ezra Klein Show

15,335 Listeners

A RowAlong Adventure on your Rowing Machine by RowAlong

A RowAlong Adventure on your Rowing Machine

3 Listeners