Get Fit By Rowing - Row 8 - Mid Intensity 3/2/1 x 5

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 ❗🚥00:00 Introduction02:17 Warmup08:01 Main Session39:04 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.