Row hard, but not TOO hard for 3 minutes. Rest. Do it six times. Stop!

The intensity in this RowAlong is somewhere between the Low Intensity Zone 2 workouts and the Zone 5 MAX intensity workouts. Preferably, you should do this in Zone 4 - which is around 80-90% of your maxHR. But if you want to keep it between 70 and 80% - you'll still get the fitness benefits of working at a harder intensity. Just make a decision what range you want to be in, and stay there. Same for if you're rowing with 2K pace. I give the range of 2K+5-9 - but once you've decided, stay there.

➔HR Training Zone = 3-4

➔Effort/10 = 7-8/10

➔2K Training page - 2K+5-9 (See below for 2K pace info)

💓If you think you made a mistake starting on the bottom end of the target, and want to increase after the first interval, that's ok. But the other way round isn't ok! Ok?

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, 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

03:04 Warmup

09:41 Main Session

38:55 Cooldown and time to stretch while I sign off.

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