Zero to Hero Rowing Workout Plan: Row 24 = 30 mins Easy Row 

Slow rows = technique focus. Easy to get lazy. Thank you John. Le Canuck fan.

As usual awesome workout. I stopped a few months ago but back at it.

You covered off my knees question in this - if I'd have managed to keep up with the program I'd have not needed to have asked - another great row

Excellent recovery row, always a pleasure to row along with you. I don't know where your machine found 589 calories though. My PM5 said I'd done 449 calories at the end of the 30 minutes and I normally deduct a third off that to get to what I think is an accurate readout

Love the ride alongs. Beautiful looking machine.

Repeat three times - 3 min, 18spm, 2K+20-22 - 3 min, 20spm, 2K+18-20 - 3 min, 22spm, 2K+16-18 Finish with: 3 min, 18spm, 2K+20-22 = 30 minutes

Sweet row for today, Thx eh? Figure I need to talk when I row too.. burned a measly 300 cals. With talking maybe I can double that!😂 Alas, I’d rather tune in enjoy your rows!

#setsof3 nice low intensity rate ladder to build up your bowl of energy 😅

Rowalong treasure hunt

I tried keeping the pace similar as the stroke rate increased after the first set of 18, 20, 22. It helped keep my heart rate in a better range for longer. Thanks for another good workout.