Ian Bee v5:00/2:50r...41 row
4,486
Meters
18:20.0
Time
2:02.6
Pace
272
Calories
160
Heart Rate
| Rest Distance | 1,309 |
|---|---|
| Rest Time | 6:20.0 |
| Overall Distance | 5,795 |
| Overall Time | 24:40.0 |
| Average Watts | 190 |
|---|---|
| Calories Per Hour | 890 |
| Stroke Rate | 26 |
| Stroke Count | 479 |
| Drag Factor | 132 |
December 10, 2021 07:06:09
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 18:20.0 | 4,486 | 2:02.6 | 190 | 890 | 26 | 160 | |
| 5:00.0 | 1,124 | 2:13.4 | 147 | 804 | 25 | 140 | |
| r: 2:50 | 568 | ||||||
| 0:20.0 | 80 | 2:05.0 | 179 | 900 | 21 | 145 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 153 | |
| 0:20.0 | 81 | 2:03.4 | 186 | 900 | 21 | 159 | |
| 0:20.0 | 93 | 1:47.5 | 282 | 1260 | 30 | 165 | |
| 0:20.0 | 81 | 2:03.4 | 186 | 900 | 21 | 165 | |
| 0:20.0 | 92 | 1:48.6 | 273 | 1080 | 30 | 168 | |
| 0:20.0 | 77 | 2:09.8 | 160 | 720 | 21 | 167 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 169 | |
| 0:20.0 | 78 | 2:08.2 | 166 | 720 | 24 | 168 | |
| 0:20.0 | 92 | 1:48.6 | 273 | 1080 | 30 | 170 | |
| 0:20.0 | 77 | 2:09.8 | 160 | 720 | 27 | 170 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 170 | |
| 0:20.0 | 76 | 2:11.5 | 154 | 720 | 24 | 169 | |
| 0:20.0 | 90 | 1:51.1 | 255 | 1080 | 30 | 171 | |
| 0:20.0 | 77 | 2:09.8 | 160 | 720 | 24 | 171 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 172 | |
| 0:20.0 | 76 | 2:11.5 | 154 | 720 | 27 | 172 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 172 | |
| 0:20.0 | 79 | 2:06.5 | 173 | 720 | 24 | 172 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 173 | |
| r: 2:30 | 520 | ||||||
| 0:20.0 | 82 | 2:01.9 | 193 | 900 | 21 | 152 | |
| 0:20.0 | 90 | 1:51.1 | 255 | 1080 | 30 | 159 | |
| 0:20.0 | 78 | 2:08.2 | 166 | 720 | 21 | 163 | |
| 0:20.0 | 90 | 1:51.1 | 255 | 1080 | 30 | 166 | |
| 0:20.0 | 78 | 2:08.2 | 166 | 720 | 24 | 167 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 171 | |
| 0:20.0 | 79 | 2:06.5 | 173 | 720 | 24 | 171 | |
| 0:20.0 | 87 | 1:54.9 | 230 | 1080 | 27 | 173 | |
| 0:20.0 | 75 | 2:13.3 | 148 | 720 | 27 | 173 | |
| 0:20.0 | 92 | 1:48.6 | 273 | 1080 | 30 | 173 | |
| 0:20.0 | 77 | 2:09.8 | 160 | 720 | 24 | 173 | |
| 0:20.0 | 86 | 1:56.2 | 223 | 1080 | 27 | 174 | |
| 0:20.0 | 72 | 2:18.8 | 131 | 720 | 24 | 173 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 175 | |
| 0:20.0 | 76 | 2:11.5 | 154 | 720 | 27 | 174 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 175 | |
| 0:20.0 | 77 | 2:09.8 | 160 | 720 | 27 | 174 | |
| 0:20.0 | 91 | 1:49.8 | 264 | 1080 | 30 | 175 | |
| 0:20.0 | 76 | 2:11.5 | 154 | 720 | 27 | 175 | |
| 0:20.0 | 90 | 1:51.1 | 255 | 1080 | 30 | 175 | |
| r: 1:00 | 221 | ||||||
| r1,309 |
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Workout Graph
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10KW1S5 - youtu.be/JDbsLUvLgJg
Row the 6:40 intervals as 20seconds at 2k+20 pace then 20 seconds at 2k+5
Stroke rate is up to you, but I’ll be doing them at 18spm and around 28-30 for the faster 20secs.
Just make sure you don’t push harder than 2k+5 until the last interval (if you want).
The important thing here is actually that you don’t ever go slower than 2k+20 in the “down” 20’s at any stage. You need to stay strong in those parts.