Ian Bee v4:00/1:25r...7 row
9,638
Meters
41:00.0
Time
2:07.6
Pace
610
Calories
159
Heart Rate
| Rest Distance | 1,421 |
|---|---|
| Rest Time | 6:26.0 |
| Overall Distance | 11,059 |
| Overall Time | 47:26.0 |
| Average Watts | 168 |
|---|---|
| Calories Per Hour | 892 |
| Stroke Rate | 19 |
| Stroke Count | 799 |
| Drag Factor | 122 |
August 19, 2026 07:35:39
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 41:00.0 | 9,638 | 2:07.6 | 168 | 892 | 19 | 159 | |
| 4:00.0 | 893 | 2:14.3 | 144 | 810 | 18 | 137 | |
| r: 1:25 | 317 | ||||||
| 7:00.0 | 1,642 | 2:07.8 | 167 | 882 | 20 | 156 | |
| r: 1:00 | 225 | ||||||
| 7:00.0 | 1,642 | 2:07.8 | 167 | 891 | 19 | 160 | |
| r: 1:00 | 221 | ||||||
| 7:00.0 | 1,643 | 2:07.8 | 168 | 891 | 20 | 160 | |
| r: 1:00 | 215 | ||||||
| 7:00.0 | 1,690 | 2:04.2 | 182 | 942 | 20 | 168 | |
| r: 1:00 | 219 | ||||||
| 7:00.0 | 1,675 | 2:05.3 | 178 | 925 | 19 | 168 | |
| r: 1:01 | 224 | ||||||
| 2:00.0 | 452 | 2:12.7 | 150 | 810 | 20 | 159 | |
| r1,421 |
RA 31 - 5 x 7 - W5S3 of 2k redux plan
youtu.be/7P9QiQZ2Wp4
Three different pace guides, three different intensities. This row is up to you.
🚣 5 x 7mins (1 min rests) at 20spm 🚣♀️
➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)
➔Effort = 5-6 / 7-8 / 9-10/10
➔Speech = Comfortable / Tough / Unlikely
âť— If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. âť—
But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm.
00:00 Intro
01:48 Warmup
07:14 Main Session
47:18 Cooldown
app.erg.zone