Rowing · easy · 30 min
Steady 20-Minute Row
Twenty minutes at stroke rate 20–22. Legs, core, arms — in that order.
Step 1 of 3
Warm-up
Z1 recovery
5:00
Very easy, almost lazy · RPE 2–3 · You can sing
Easy and loose — let the heart rate rise gradually.
Full session
- Warm-up5 min · Z1 recovery
- Steady row20 min · Z2 easy
- Cooldown5 min · Z1 recovery