24/10/22 RowErg Target Z2 Heart Rate for the Main Sets. HR will naturally increase as the Stroke Rate increases, aim to stay below Z4, this is an Aerobic Session. Feel free to use the 'Gather Drill' for the first 6min @ 18spm 5min Easy @ Any Rate 6min @ 18spm 5min @ 20spm 4min @ 22spm 3min @ 24spm 2min @ 26spm 1min @ 28spm 2min Rest 6min @ 20spm 5min @ 22spm 4min @ 24spm 3min @ 26spm 2min @ 28spm 1min @ 30spm