Get Fit By Rowing - Row 16 - 30 minute intensity pyramid HARD intensity

Increase then decrease effort and pace every minute. 30 minutes will fly by in a sweaty mess if you do this one right! I went a bit loopy... sorry! It's a simple setup. Start are you normal 20spm low intensity pace. Then increase to 24 strokes per minute, and go around 5-6 seconds faster. Then increase to 30spm and go faster again. Then go back to 24 and slower, and back to 20spm and slower.  Do this 6 times with the right intensity, and you should be in and out of zone 3 and 4 and get a hum dinger of a workout! ➔HR Training Zone = 3-4➔Effort/10 = 7-8/10➔2K Training page - 2K+20/12/4 (ish) (See below for 2K pace info)💓Your heart rate will fluctuate along with your intensity. That's ok. My suggestion is to set your pace goal for the 20/24/30 strokes per minute sections, and just stick to them each time. Don't worry about heart rate zones at all.❗ But 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 Introduction02:42 Warmup09:00 Main Session40:04 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.