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@ freeborn | ἐλεύθερος | 8r0gwg
2025-05-14 12:28:04
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)
from https://norwegian4x4.com/posts/rowing