Ian Bee v4:00/1:45r...17 row
11,880m
Meters
51:00.0
Time
2:08.7
Pace
727
Calories
162
Heart Rate
| Rest Distance | 1,459m |
|---|---|
| Rest Time | 7:07.0 |
| Overall Distance | 13,339m |
| Overall Time | 58:07.0 |
| Average Watts | 164 |
|---|---|
| Calories Per Hour | 863 |
| Stroke Rate | 20 |
| Stroke Count | 1074 |
| Drag Factor | 132 |
December 13, 2021 07:28:44
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 51:00.0 | 11,880m | 2:08.7 | 164 | 863 | 20 | 162 | |
| 4:00.0 | 880m | 2:16.3 | 138 | 775 | 23 | 135 | |
| r: 1:45 | 334m | ||||||
| 3:00.0 | 684m | 2:11.5 | 154 | 828 | 18 | 151 | |
| 3:00.0 | 711m | 2:06.5 | 173 | 893 | 22 | 161 | |
| 3:00.0 | 728m | 2:03.6 | 185 | 937 | 24 | 168 | |
| 3:00.0 | 714m | 2:06.0 | 175 | 901 | 22 | 166 | |
| 3:00.0 | 686m | 2:11.1 | 155 | 833 | 19 | 162 | |
| r: 2:00 | 421m | ||||||
| 3:00.0 | 683m | 2:11.7 | 153 | 826 | 18 | 158 | |
| 3:00.0 | 716m | 2:05.6 | 176 | 906 | 22 | 166 | |
| 3:00.0 | 731m | 2:03.1 | 188 | 945 | 23 | 172 | |
| 3:00.0 | 715m | 2:05.8 | 175 | 903 | 21 | 171 | |
| 3:00.0 | 686m | 2:11.1 | 155 | 833 | 18 | 168 | |
| r: 2:00 | 424m | ||||||
| 3:00.0 | 684m | 2:11.5 | 154 | 828 | 18 | 163 | |
| 3:00.0 | 712m | 2:06.4 | 173 | 896 | 22 | 168 | |
| 3:00.0 | 727m | 2:03.7 | 184 | 934 | 24 | 172 | |
| 3:00.0 | 711m | 2:06.5 | 173 | 893 | 21 | 172 | |
| 3:00.0 | 681m | 2:12.1 | 152 | 821 | 18 | 167 | |
| r: 1:22 | 280m | ||||||
| 2:00.0 | 431m | 2:19.2 | 130 | 746 | 24 | 148 | |
| r1,459m |
Click on an interval to see the workout graph.
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Workout Graph
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10kW2S1 - youtu.be/8frt-fHlNXk
You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.
Row 3 x 15 mins with 2 min rests.
Change every 3 mins through 18/22/24/22/18spm
18 at 2k+20
22 at 2k+15
24 at 2k+12