This row won't set the world on fire - but it's SUPER effective for building your fitness.

🚣Row 3 x 10 minutes at low intensity with 45 seconds rest 🚣‍♀️

➔HR Training Zone = Zone 2

➔Effort/10 = LOW intensity 5/10

➔2K Training page - 2K+18-20 (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 ❗

🚥

00:00 Introduction

02:04 Warmup

07:23 Main Session

40:20 Cooldown and time to stretch while I sign off.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

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RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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