Ian Bee v4:00/1:41r...20 row
13,667m
Meters
1:00:00.0
Time
2:11.7
Pace
819
Calories
156
Heart Rate
| Rest Distance | 772m |
|---|---|
| Rest Time | 3:41.0 |
| Overall Distance | 14,439m |
| Overall Time | 1:03:41.0 |
| Average Watts | 153 |
|---|---|
| Calories Per Hour | 827 |
| Stroke Rate | 19 |
| Stroke Count | 1149 |
| Drag Factor | 128 |
November 30, 2021 07:35:37
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 1:00:00.0 | 13,667m | 2:11.7 | 153 | 827 | 19 | 156 | |
| 4:00.0 | 893m | 2:14.3 | 144 | 796 | 23 | 137 | |
| r: 1:41 | 349m | ||||||
| 3:00.0 | 685m | 2:11.3 | 154 | 831 | 17 | 146 | |
| 3:00.0 | 692m | 2:10.0 | 159 | 847 | 19 | 155 | |
| 3:00.0 | 680m | 2:12.3 | 151 | 819 | 17 | 152 | |
| 3:00.0 | 691m | 2:10.2 | 158 | 845 | 19 | 158 | |
| 3:00.0 | 682m | 2:11.9 | 152 | 824 | 18 | 157 | |
| 3:00.0 | 691m | 2:10.2 | 158 | 845 | 20 | 159 | |
| 3:00.0 | 678m | 2:12.7 | 150 | 814 | 18 | 157 | |
| 3:00.0 | 691m | 2:10.2 | 158 | 845 | 20 | 159 | |
| 3:00.0 | 680m | 2:12.3 | 151 | 819 | 18 | 158 | |
| 3:00.0 | 692m | 2:10.0 | 159 | 847 | 20 | 161 | |
| 3:00.0 | 680m | 2:12.3 | 151 | 819 | 18 | 158 | |
| 3:00.0 | 691m | 2:10.2 | 158 | 845 | 20 | 160 | |
| 3:00.0 | 682m | 2:11.9 | 152 | 824 | 18 | 158 | |
| 3:00.0 | 690m | 2:10.4 | 158 | 842 | 20 | 163 | |
| 3:00.0 | 679m | 2:12.5 | 150 | 817 | 18 | 163 | |
| 3:00.0 | 692m | 2:10.0 | 159 | 847 | 20 | 166 | |
| 3:00.0 | 682m | 2:11.9 | 152 | 824 | 18 | 159 | |
| 3:00.0 | 693m | 2:09.8 | 160 | 849 | 20 | 162 | |
| r: 2:00 | 423m | ||||||
| 2:00.0 | 423m | 2:21.8 | 123 | 722 | 25 | 143 | |
| r772m |
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10KW8S2 - youtu.be/_MAjJtzovCs
Splitting a 30 minute row into 3 minute chunks really makes time fly in this workout.
🚣Alternate 18spm and 20spm every 3 minutes 🚣♀️
➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)
➔Effort = 5/10 - maybe 6
➔Speech = Comfortable
❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗
*** If you want individual split data, or make this a rankable 30 minute workout, duplicate this workout, remove the warm up and cooldown, then set the splits to 3 minutes. Add in the stroke rate and pace targets too if you wish. ***