Build your blood's powerhouse with a low intensity row! Use a Heart Rate monitor if you have one to stay in the right training zone.

🚣Row 2 x 15 minutes at low intensity with 30 seconds rest (unlilke last time round, which was 60 seconds rest) 🚣‍♀️

If you have a heart Rate monitor - make sure to use it to stay in Zone 2 which is 60-70% of your maxHR (see below). If you break too far out of the 70%, the core fitness (the blood bit I'm on about) is less effective. I talk about this during the first interval.

➔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 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

01:37 Warmup

06:42 Main Session

37:58 Cooldown and time to stretch while I sign off.

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