Ian Bee v4:00/1:22r...14 row
8,714
Meters
36:00.0
Time
2:03.9
Pace
554
Calories
162
Heart Rate
| Rest Distance | 545 |
|---|---|
| Rest Time | 2:24.0 |
| Overall Distance | 9,259 |
| Overall Time | 38:24.0 |
| Average Watts | 184 |
|---|---|
| Calories Per Hour | 932 |
| Stroke Rate | 21 |
| Stroke Count | 780 |
| Drag Factor | 140 |
June 13, 2025 07:39:06
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 8,714 | 2:03.9 | 184 | 932 | 21 | 162 | |
| 4:00.0 | 927 | 2:09.4 | 161 | 855 | 22 | 150 | |
| r: 1:22 | 309 | ||||||
| 4:00.0 | 948 | 2:06.5 | 173 | 893 | 19 | 159 | |
| 1:00.0 | 266 | 1:52.7 | 244 | 1139 | 27 | 166 | |
| 4:00.0 | 948 | 2:06.5 | 173 | 893 | 20 | 161 | |
| 1:00.0 | 266 | 1:52.7 | 244 | 1139 | 27 | 167 | |
| 4:00.0 | 950 | 2:06.3 | 174 | 897 | 20 | 163 | |
| 1:00.0 | 265 | 1:53.2 | 241 | 1130 | 28 | 169 | |
| 4:00.0 | 952 | 2:06.0 | 175 | 901 | 20 | 163 | |
| 1:00.0 | 267 | 1:52.3 | 247 | 1149 | 28 | 172 | |
| 4:00.0 | 953 | 2:05.9 | 175 | 903 | 20 | 166 | |
| 1:00.0 | 266 | 1:52.7 | 244 | 1139 | 28 | 172 | |
| 4:00.0 | 958 | 2:05.2 | 178 | 912 | 20 | 166 | |
| 1:00.0 | 266 | 1:52.7 | 244 | 1139 | 28 | 171 | |
| r: 1:02 | 236 | ||||||
| 2:00.0 | 484 | 2:03.9 | 184 | 932 | 25 | 162 | |
| r545 |
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Workout Graph
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RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.
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