I've just added the fourth workout of the Zero to Hero Plan: 7 Minutes Easy + Power Stroke
https://youtu.be/F8KnCEvTXEw
Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke
If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U
ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds
WARMUP: 4 minutes
WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec
PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)
EFFORT/RPE: 5/10 then 10/10
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. ⁉
John
Welcome to the RowAlong Community, relaunched for 2024
Please help it grow by registering and posting. And of course, get in touch with me if you have any feedback on this community.
Please help it grow by registering and posting. And of course, get in touch with me if you have any feedback on this community.