Get Fit by Rowing - Row 8 - 30mins as 3/2/1 chunks - HARD workout

I loved this row. 3 mins easy, 2 mins harder, 1 minute harder. 5 times. 30 minutes was done in a jiffy!

If you have a heart Rate monitor - use it to stay in the right training zone.

➔HR Training Zone = Overall 3-4, but you'll start in 2 and end in 5!

➔Effort/10 = 5/10 then 7-8/10 then 9-10/10 then reset

➔2K Training page - 2K+18 then +12 then +5 (See below for 2K pace info)

The point here is that you start at 20spm at a low intensity. Then you build, then you build again, before returning to the SAME PACE you rowed at 20spm the first time round.

💓Your heart rate will be a LOT higher than the first time round through!! But you use the 3 minutes at 20spm and lower intensity to settle down before going back to the 24 and 28's. From this point on, you'll likely never be lower than Heart Rate Zone 3 - and don't be surprised if you hit Zone 5 for the 28's - but on average, this session is a Zone 3-4 workout.

❗ 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 ❗