RowAlong with this workout on YouTube: https://youtu.be/XkJIk84JYJw?si=P6tSnts1U_wHv9la The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY! 🚣 ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 🚣 WARMUP: 5 minutes WORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2 PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info) EFFORT/RPE: 5/10 then 7-8/10 SPEECH: Easy for 20spm - tougher at 24spm ⁉ 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).