ROW TO ANOTHER LEVEL

5

Hywel Davies is a legend in the cross-training community. He’s won over 20 national fitness competitions, completed countless Ironman events and is the only man to have held both the individual and team 100km indoor rowing world records. And it’s the latter that remains close to his (presumably mammoth) heart. ‘Physically and mentally, the Concept2 is the most demanding of gym machines, working every part of your body, as well as your engine,’ he says.

Davies’s hurt locker is brimming with workouts that would destroy mere mortals. Thankfully, MF readers are made of sterner stuff. Right? ‘ Set the monitor to 30sec work and 10sec rest. Row fast but not flat out and remember your distance. Now row again but match or beat your score. Keep going for at least ten reps but at the end, think like Rocky – one more round!’ And repeat for as many as you can, while still going faster in every round.

The 10sec recovery is enough to stretch your legs but not to recover. By the end, you’ll be doing a Redgrave and screaming that you’ll never be seen on a rower again.

PLANNING YOUR SESSION

Once a week is fine. Always aim to add one more rep than the previous week, until you can’t.