Zero to Hero Rowing Workout Plan – Row 2 – 5 Minutes Easy

Another 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, we’ll add short power bursts by increasing your stroke rate.

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

🚣 ROW 2 – 5 minutes Low Intensity 🚣

WARMUP: 5 minutes
WORKOUT: 5 minutes low intensity + short bursts of higher stroke rate
PACE GUIDE: 2K+18-20 (See below for 2K pace info)
EFFORT/RPE: 5/10
SPEECH: You should be able to talk throughout in this workout

⁉ 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
02:58 Warmup
08:58 Main Session – 5 minutes low intensity + short bursts of higher stroke rate

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