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Ian Bee v4:00/1:15r...7 row

10,076

Meters

46:00.0

Time

2:16.9

Pace

598

Calories

140

Heart Rate

Rest Distance273
Rest Time1:15.0
Overall Distance10,349
Overall Time47:15.0
Average Watts136
Calories Per Hour780
Stroke Rate18
Stroke Count843
Drag Factor128

May 18, 2026 06:51:46

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA11 - 40 mins 18spm W2S1
youtu.be/W_EtBQthzO0

A fitness building rowing workout which gives you time to work on technique
🚣 40 minutes 18spm 🚣‍♀️

➔Pace Guide = 2K+20-22
➔Effort = 5-6/10
➔Speech = Comfortable

âť— The big difference here, is that I've made the mistake of believing I'm interesting. The first 10 minutes of this row is a brief run-down of technique. But then for the next 30 minutes, I go through the first part of my story as a rower. I'll pop up every now and then with a reminder on technique - but mostly, this one is quite selfishly, all about me.âť—

I think it's fair to say this may not be everyone's cup-of-tea. But 40 minute 18spm rows are about hitting the right technique and then trying to hold it through the duration. So instead of just repeating technique info - I thought I'd tell you a bed-time-story. Do let me know if you're at all interested in it. So I know whether to bother with Part 2!!

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
app.erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
46:00.0 10,076 2:16.9 136 780 18 140
4:00.0 884 2:15.7 140 795 18 137
r: 1:15 273
8:00.0 1,756 2:16.6 137 780 18 143
8:00.0 1,753 2:16.9 136 780 18 144
8:00.0 1,752 2:16.9 136 780 18 142
8:00.0 1,750 2:17.1 136 780 18 140
8:00.0 1,746 2:17.4 135 780 18 137
2:00.0 435 2:17.9 133 750 28 134
r273

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Workout Graph

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