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## 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)