{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"","title":"Get Fit By Rowing - Row 24 - 5 x 5 minutes HARD intensity","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"

Finish off the Get Fit by Rowing series with a 5 x 5 minute RowAlong workout. Good 'n sweaty if you do it right!


5 x 5 minutes with 2:30 rests

โž”HR Training Zone = 3-4 (70-90% max)

โž”Effort/10 = 7-8/10

โž”2K Training page - 2K+9 (See below for 2K pace info)


๐Ÿ’“ For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace. Feel free to keep it drifting upwards (like I do) so that you're just scraping into Zone 5 by the end of the 12 intervals (But NOT AT THE BEGINNING!)


โ— 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 โ—


๐Ÿšฅ

00:00 Introduction

02:06 Warmup

07:19 Main Session

43:16 Cooldown and time to stretch while I sign off.


Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.

","author_name":"RowAlong"}