Ian Bee v4:00/1:25r...7 row
9,705
Meters
41:00.0
Time
2:06.7
Pace
619
Calories
160
Heart Rate
| Rest Distance | 1,405 |
|---|---|
| Rest Time | 6:26.0 |
| Overall Distance | 11,110 |
| Overall Time | 47:26.0 |
| Average Watts | 172 |
|---|---|
| Calories Per Hour | 905 |
| Stroke Rate | 19 |
| Stroke Count | 799 |
| Drag Factor | 127 |
October 28, 2026 07:35:28
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 | 9,705 | 2:06.7 | 172 | 905 | 19 | 160 | |
| 4:00.0 | 898 | 2:13.6 | 147 | 810 | 17 | 139 | |
| r: 1:25 | 318 | ||||||
| 7:00.0 | 1,651 | 2:07.1 | 170 | 900 | 20 | 158 | |
| r: 1:00 | 215 | ||||||
| 7:00.0 | 1,655 | 2:06.8 | 171 | 900 | 20 | 159 | |
| r: 1:00 | 226 | ||||||
| 7:00.0 | 1,651 | 2:07.1 | 170 | 900 | 20 | 161 | |
| r: 1:00 | 222 | ||||||
| 7:00.0 | 1,695 | 2:03.8 | 184 | 951 | 19 | 169 | |
| r: 1:00 | 194 | ||||||
| 7:00.0 | 1,699 | 2:03.6 | 185 | 951 | 20 | 168 | |
| r: 1:01 | 230 | ||||||
| 2:00.0 | 456 | 2:11.5 | 154 | 840 | 20 | 158 | |
| r1,405 |
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Workout Graph
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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