Increase then decrease effort and pace every minute. 30 minutes will fly by in a sweaty mess if you do this one right! I went a bit loopy... sorry! 

It's a simple setup. Start are you normal 20spm low intensity pace. Then increase to 24 strokes per minute, and go around 5-6 seconds faster. Then increase to 30spm and go faster again. Then go back to 24 and slower, and back to 20spm and slower.  

Do this 6 times with the right intensity, and you should be in and out of zone 3 and 4 and get a hum dinger of a workout! 

➔HR Training Zone = 3-4

➔Effort/10 = 7-8/10

➔2K Training page - 2K+20/12/4 (ish) (See below for 2K pace info)

💓Your heart rate will fluctuate along with your intensity. That's ok. My suggestion is to set your pace goal for the 20/24/30 strokes per minute sections, and just stick to them each time. Don't worry about heart rate zones at all.

❗ But 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 ❗

🚥

00:00 Introduction

02:42 Warmup

09:00 Main Session

40:04 Cooldown and time to stretch while I sign off.

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