{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6444f8118aa57e0011c6c65c?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Get Fit By Rowing - Row 4 - Hard Intensity 6 x 4mins RowAlong","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"<p>Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum. </p><p><br></p><p>This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! </p><p><br></p><p>🚣6 x 4mins with 90 seconds rest 🚣‍♀️</p><p><br></p><p>➔HR Training Zone = Zone 3-4</p><p>➔Effort/10 = Medium intensity  7-8/10</p><p>➔2K Training page - 2K+12  (See below for 2K pace info)</p><p><br></p><p>❗  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 ❗</p><p><br></p><p>🚥</p><p>00:00 Introduction</p><p>02:24 Warmup</p><p>07:52 Main Session</p><p>40:55 Cooldown and time to stretch while I sign off.</p>","author_name":"RowAlong"}