Yes, fuck that skinny blue haired, cuck, excuse seeking victom mentality motherfucker hahahaha!
What rowing machine do you have?
What system are you doing on the machine?
Me: Concept 2, Norwegian 4x4... 2x p/w.
Discussion
WaterRower (sound is soothing). My "program" is
- row hard as long as I can
- slow pace to recover
- repeat for 30-60 mins
- but don't stop
hm interesting...
## Effective Norwegian 4x4 Rowing Workouts
Here is an example of a structured Norwegian 4x4 rowing workout:
- Start with a 5-minute warm-up at a moderate pace.
- Row for 4 minutes at 90-95% of your maximum heart rate.
- Rest for 3 minutes, rowing at a low intensity (60-70% of maximum heart rate).
- Repeat the high-intensity rowing for 4 minutes, followed by another 3-minute low-intensity recovery.
- Complete four of these 4-minute high-intensity intervals, each followed by a - 3-minute recovery period.
- Finish with a 5-minute cool-down at a moderate pace.
(38 mins)