Ok - 20 x 30 seconds... Not just 1. But going MAX EFFORT on all 20 will improve your VO2max, which is vital for general fitness gains.

🚣This row is 10 x 30 seconds with 30 seconds rest - 2 minutes rest, then do it again at MAX INTENSITY🚣

The importance of keeping low intensity rows low is mirrored by the importance of rows like this MUST be at max. If you're wearing a heart rate monitor, you want to get to 90-100% of your maxHR during these intervals. (Only if you know it's medically safe to do so).

If you don't hit this hard, you won't get the fitness benefits.

➔HR Training Zone = Zone 5 (AN)

➔Effort/10 = MAX intensity is 10/10 (Exhaustion)

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

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

02:03 Warmup

08:51 Main Session

31:58 Cooldown and time to stretch while I sign off.

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