Ian Bee v1:00/2:50r...22 row
2,451m
Meters
10:10.0
Time
2:04.4
Pace
144
Calories
160
Heart Rate
| Rest Distance | 898m |
|---|---|
| Rest Time | 4:05.0 |
| Overall Distance | 3,349m |
| Overall Time | 14:15.0 |
| Average Watts | 182 |
|---|---|
| Calories Per Hour | 925 |
| Stroke Rate | 26 |
| Stroke Count | 266 |
| Drag Factor | 132 |
December 10, 2021 07:21:59
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 10:10.0 | 2,451m | 2:04.4 | 182 | 925 | 26 | 160 | |
| 1:00.0 | 219m | 2:16.9 | 136 | 768 | 24 | 140 | |
| r: 2:50 | 628m | ||||||
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 151 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 27 | 158 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 21 | 162 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 164 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 24 | 166 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 169 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 24 | 171 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 172 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 171 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 172 | |
| 0:20.0 | 73m | 2:16.9 | 136 | 768 | 24 | 172 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 173 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 173 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 174 | |
| 0:20.0 | 77m | 2:09.8 | 160 | 849 | 27 | 172 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 175 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 175 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 174 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 174 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 33 | 174 | |
| r: 1:15 | 270m | ||||||
| 2:30.0 | 547m | 2:17.1 | 136 | 767 | 24 | 145 | |
| r898m |
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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.