A low intensity rowalong (60-70% maxHR) for 36 minutes will do SOOOOO much for your fitness on the rowing machine.

And by doing some legs only / back only rowing every 5 minutes, it'll keep the intensity from rising.

🚣Row 5 minutes at low intensity, 1 minute legs/back only - Repeat 6 times🚣‍♀️

You don't have to do the drills section of course. But it is a useful way to combat cardiac drift for those who want to stay in Zone 2 for the whole row. 

➔HR Training Zone = Zone 2

➔Effort/10 = LOW intensity 5/10

➔2K Training page - 2K+18-20 (See below for 2K pace info)

❗ If you 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 ❗

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00:00 Introduction

02:42 Main Session

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