Zone 2 Base
Zone 2 Row + Incline Walk
Split-machine aerobic work — easier on the mind, same engine gains
Why this works · equipment
Rowing builds the aerobic base while training the posterior chain and lats (your serve and backhand will thank you). Splitting with an incline walk keeps 50+ minutes of Zone 2 mentally sustainable.
Grab at Life Time Perimeter
- Concept2 rower
- Treadmill
Row
Zone 2 row
Legs → hips → arms. Long smooth strokes; don't yank with the arms.
25 min · 20–22 strokes/min · HR 120–140 · damper 4–5
Incline walk
Incline treadmill walk
No hands on the rails — that's the whole point.
25 min · 10–12% incline · 3.0–3.5 mph · HR 120–140
Cooldown
Flat easy walk + calf stretch
5 min · 0% incline, easy pace
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