Add a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times.

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

🚣 ROW 8: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4🚣

WARMUP: 4 minutes

WORKOUT: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4

PACE GUIDE: 2K+18-20 then around 2K+2 or faster

EFFORT/RPE: 5/10 then 9/10

SPEECH: It'll get harder as the workout continues

⁉ 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

02:48 Warmup

08:01 Main Workout - 12 mins - 2 mins low intensity then 1 min High Intensity x 4

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

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