Get Fit by Rowing - Row 2 - 20 x 30 seconds MAX Intensity (Zone 5 HR)

Ok - 20 x 30 seconds...  Not just 1.  But going MAX EFFORT on all 20 will improve your VO2max, which is vital for general fitness gains.

There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR.

🚣This row is 10 x 30 seconds with 30 seconds rest - 2 minutes rest, then do it again at MAX INTENSITY🚣

The importance of keeping low intensity rows low is mirrored by the importance of rows like this MUST be at max. If you're wearing a heart rate monitor, you want to get to 90-100% of your maxHR during these intervals.  (Only if you know it's medically safe to do so).

❗❗ If you don't hit this hard, you won't get the fitness benefits. ❗❗

➔HR Training Zone = Zone 5 (90-100%)

➔Effort/10 = MAX intensity is 10/10 (Exhaustion)

➔2K Training page - 2K-5 or faster   (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 ♥