You can get fitter by rowing slowly?? YES! Take it easy for 6 x 5 minute intervals and build your base fitness.

🚣Remember, this isn't a performance plan. It's a fitness plan. Keep the intensity LOW here. Between 60-70% of your max heart rate. That's why there's 30 seconds rest. Have a drink, wiggle your backside, let you heart rate settle if it was spiking. 🚣‍♀️.

➔HR Training Zone = 2 (60-70% maxHR)

➔Effort/10 = 5/10

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

❗ If you're focussing on rowing in Zone 2 (60-70% hr) but also start rowing this at 2K+18-20 pace, make sure your HR doesn't break out of 70%. HR takes priority. Slow down if you go over 70%. If you're sticking to 2K pacing, stick to 2K+18-20. ❗

00:00 Introduction

02:33 Warmup

07:49 Main Session

41:44 Cooldown and stretching

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