RowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!! The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣Row 30 - 40 minutes at 20spm🚣 WARMUP: 4 minutes (part of the main 40 minutes) WORKOUT: 36 minutes at 20spm PACE GUIDE: (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) EFFORT/RPE: 5/10 SPEECH: Easy for the fist 20-30 minutes, possibly a little harder after that if you're not slowing down to keep within your intensity guide. ⁉ 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). ☕ 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 #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:03 Warmup, straight into 36 more minutes at 20spm Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.