Row hard and fast for 45 seconds. Rest 45 sec. Do this 15 times to give your VO2max a boost! 

There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR.

➔HR Training Zone = Zone5 - 90-100% of MAX!

➔Effort/10 = 10/10

➔2K Training pace - 2K-5 or faster

Don't worry if you fade as you go through the workout. That's a GOOD SIGN! It means you're working at max, which is unsubstainable. Just keep putting everything into the row that you can.

💓 If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/  A test is more accurate, but this will at least get you going with HR training 💓

‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this. If in doubt, check with your doctor). ‼‼‼

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00:00 Introduction

01:56 Warmup

08:27 Main Session

25:15 Cooldown and time to stretch while I sign off.

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