Get Fit By Rowing - Row 12 - 6 x 3 minutes HARD intensity

Row hard, but not TOO hard for 3 minutes. Rest. Do it six times. Stop! The intensity in this RowAlong is somewhere between the Low Intensity Zone 2 workouts and the Zone 5 MAX intensity workouts. Preferably, you should do this in Zone 4 - which is around 80-90% of your maxHR. But if you want to keep it between 70 and 80% - you'll still get the fitness benefits of working at a harder intensity. Just make a decision what range you want to be in, and stay there. Same for if you're rowing with 2K pace. I give the range of 2K+5-9 - but once you've decided, stay there. ➔HR Training Zone = 3-4➔Effort/10 = 7-8/10➔2K Training page - 2K+5-9 (See below for 2K pace info)💓If you think you made a mistake starting on the bottom end of the target, and want to increase after the first interval, that's ok. But the other way round isn't ok! Ok? ❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, 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 Introduction03:04 Warmup09:41 Main Session38:55 Cooldown and time to stretch while I sign off.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts 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. Hosted on Acast. See acast.com/privacy for more information.