Aamer Khan 3x10:00/1:00r row
6,011m
Meters
30:00.0
Time
2:29.7
Pace
329
Calories
148
Heart Rate
| Rest Distance | 21m |
|---|---|
| Rest Time | 2:00.0 |
| Overall Distance | 6,032m |
| Overall Time | 32:00.0 |
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 658 |
| Stroke Rate | 20 |
| Stroke Count | 598 |
| Drag Factor | 75 |
July 25, 2023 20:15:31
Workout
RowErg
Workout Type
Interval:Time
Weight Class
Hwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 30:00.0 | 6,011m | 2:29.7 | 104 | 658 | 20 | 148 |
| 10:00.0 | 2,039m | 2:27.1 | 110 | 678 | 22 | 148 |
| 10:00.0 | 2,009m | 2:29.3 | 105 | 661 | 20 | 151 |
| 10:00.0 | 1,963m | 2:32.8 | 98 | 637 | 18 | 145 |
| r21m |
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Workout Graph
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1/2 Marathon Plan 04: RA 89 - 3 x 10min Low Intensity
youtu.be/nCOgLH0UCDs
Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout
🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣♀️
➔Pace Guide
1 - 22spm at 2K+15 pace (around 6/10 effort)
2 - 20spm at 2K+18 pace (around 5-6/10)
3 - 18spm at 2K+20 pace (around 5/10)
➔Speech = Comfortable throughout
âť— This workout is here for the days when you just want to go low with your row - kick out a good 30 minute session without any fuss or stress. Perfect for when you want to do a little bit more if you're recovering from a cold (Like I was when I made this)âť—
app.erg.zone