You've got to be a Baby Bear for this rowing workout. Not too easy, not too hard. Lots of effort, but not so much that you can't hold it.

12 x 3 minutes with 90 second rests

➔HR Training Zone = 3-4 (70-90% max)

➔Effort/10 = 7-8/10

➔2K Training page - 2K+9 (See below for 2K pace info)

💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace. Feel free to keep it drifting upwards (like I do) so that you're just scraping into Zone 5 by the end of the 12 intervals (But NOT AT THE BEGINNING!)

❗ 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 ❗

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00:00 Introduction

02:40 Warmup

08:33 Main Session

1:02:59 Cooldown and time to stretch while I sign off.

Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.

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