WARNING - Only row this MAX intensity workout if you know your body is healthy enough to do it. 

🚣Seriously, this row asks you to do🚣: 

3 x 30 seconds (30 second rests)

4 x 45 seconds (45 second rests)

5 x 1 minute (1 minute rests)

4 x 45 seconds (45 second rests)

3 x 30 seconds (30 second rests)

All at max intensity

➔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 won't hit Zone 5 HR at first, a combo of short intervals and rest periods. 

Don't fret - it wasn't until the 45 second intervals that I got there. Just row at MAX INTENSITY and you'll drift up to get there. Maybe you can get a sense of new power as the last 45 and 30 second intervals happen! 💓

00:00 Introduction (Do some light rowing through this)

04:07 Warmup

11:08 Main Session

40:08 Cool down and stretching

50:21 Massive rant about funnel advertising for health and fitness plans

💓💓💓 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 💓💓💓

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