Your fitness is like a big bowl of blue sparkling energy. This low intensity row will give you a bigger bowl, and therefore more fitness.

🚣But to grow your bowl, you need to keep the intensity LOW here. Between 60-70% of your max heart rate. 🚣‍♀️.

➔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

02:26 Warmup

08:10 Main Session

39:24 Cooldown and stretching

💓💓💓 If you 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 💓💓💓

Check out the full Get Fit by Rowing playlist here:

https://www.youtube.com/playlist?list=PL8ookhrQKwvK-gxCBmgP4fTUkx8rxghFm

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