| hh:mm:ss | % Resistance | Cadence | Type |
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Row 4 minutes at Zone 3-4 Heart Rate (hard intensity, but not max). Have a rest. Do this 6 times.
This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! If you have a heart rate monitor, keep an eye on your Heart Rate Zone - you want to be in Zone 3-4 for this row.
🚣6 x 4mins with 90 seconds rest 🚣♀️
➔HR Training Zone = Zone 3-4
➔Effort/10 = Medium intensity 7-8/10
➔2K Training page - 2K+12 (See below for 2K pace info)
âť— 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 âť—
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