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
freeborn | ἐλεύθερος | 8r0gwg
npub1ak…r0gwg
2025-05-14 12:28:04
in reply to nevent1q…yt8j
Author Public Key
npub1ak5kewf6anwkrt0qc8ua907ljkn7wm83e2ycyrpcumjvaf2upszs8r0gwgPublished at
2025-05-14 12:28:04Event JSON
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"content": "hm interesting...\n\n## Effective Norwegian 4x4 Rowing Workouts\nHere is an example of a structured Norwegian 4x4 rowing workout:\n\n- Start with a 5-minute warm-up at a moderate pace.\n- Row for 4 minutes at 90-95% of your maximum heart rate.\n- Rest for 3 minutes, rowing at a low intensity (60-70% of maximum heart rate).\n- Repeat the high-intensity rowing for 4 minutes, followed by another 3-minute low-intensity recovery.\n- Complete four of these 4-minute high-intensity intervals, each followed by a - 3-minute recovery period.\n- Finish with a 5-minute cool-down at a moderate pace.\n\n(38 mins)\n\nfrom https://norwegian4x4.com/posts/rowing",
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