Ian Bee v4:00/2:10r...12 row
8,725
Meters
36:00.0
Time
2:03.7
Pace
563
Calories
164
Heart Rate
| Rest Distance | 6,763 |
|---|---|
| Rest Time | 30:20.0 |
| Overall Distance | 15,488 |
| Overall Time | 1:06:20.0 |
| Average Watts | 185 |
|---|---|
| Calories Per Hour | 938 |
| Stroke Rate | 25 |
| Stroke Count | 930 |
| Drag Factor | 130 |
May 12, 2026 07:42:30
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 | 8,725 | 2:03.7 | 185 | 938 | 25 | 164 | |
| 4:00.0 | 884 | 2:15.7 | 140 | 795 | 18 | 144 | |
| r: 2:10 | 477 | ||||||
| 3:00.0 | 735 | 2:02.4 | 191 | 960 | 27 | 165 | |
| r: 3:00 | 674 | ||||||
| 3:00.0 | 738 | 2:01.9 | 193 | 960 | 27 | 167 | |
| r: 3:00 | 675 | ||||||
| 3:00.0 | 737 | 2:02.1 | 192 | 960 | 27 | 170 | |
| r: 3:00 | 670 | ||||||
| 3:00.0 | 738 | 2:01.9 | 193 | 960 | 27 | 168 | |
| r: 3:00 | 673 | ||||||
| 3:00.0 | 743 | 2:01.1 | 197 | 980 | 26 | 170 | |
| r: 3:00 | 669 | ||||||
| 3:00.0 | 739 | 2:01.7 | 194 | 960 | 27 | 168 | |
| r: 3:00 | 672 | ||||||
| 3:00.0 | 739 | 2:01.7 | 194 | 960 | 26 | 168 | |
| r: 3:00 | 647 | ||||||
| 3:00.0 | 738 | 2:01.9 | 193 | 960 | 27 | 166 | |
| r: 3:00 | 673 | ||||||
| 3:00.0 | 742 | 2:01.2 | 196 | 980 | 25 | 167 | |
| r: 3:00 | 668 | ||||||
| 3:00.0 | 739 | 2:01.7 | 194 | 980 | 27 | 169 | |
| r: 1:10 | 265 | ||||||
| 2:00.0 | 451 | 2:13.0 | 149 | 810 | 29 | 155 | |
| r6,763 |
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RA6 - 10 x 3min (W1S2)
youtu.be/9QyIGc3yIF0
This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.
🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣♀️
➔Pace Guide = 2K+5 (see further down for info on 2k training paces)
➔Effort = 7-9/10
➔Speech = Not constant
âť— The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout âť—
🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync.
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