Do you feel like you've only had a good rowing workout when you're totally spent afterwards? Well, this row's for you.

It's also Row 18 of the Get Fit By Rowing series. And don't worry if you haven't done the 17 before - this will be a great introduction!

🚣Build your top end fitness and power by rowing MAX intensity for 5 x 1 minute, 4 x 45 seconds and 3 x 30 seconds (with 1:1 rests)🚣‍♀️.

➔HR Training Zone = 5 (90-100% maxHR)

➔Effort/10 = 10/10

➔2K Training page - 2K-5 or faster! (See below for 2K pace info)

❗ You'll find it'll take a while in each interval to drift up to Zone 5 - don't fret. Just row FAST and you'll get there. The rests will help - and maybe you can get a sense of new power as the 45 and 30 second interals happen! ❗

00:00 Introduction

02:50 Warmup

09:30 Main Session

29:51 Cool down 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-

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