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Ian Bee v5:00/2:50r...41 row

4,409m

Meters

18:20.0

Time

2:04.7

Pace

267

Calories

165

Heart Rate

Rest Distance1,306m
Rest Time6:20.0
Overall Distance5,715m
Overall Time24:40.0
Average Watts180
Calories Per Hour920
Stroke Rate23
Stroke Count430
Drag Factor152

January 14, 2022 06:54:47

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

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.

Intervals

Time Meters Pace Watts Cal/Hr S/M
18:20.0 4,409m 2:04.7 180 920 23 165
5:00.0 1,106m 2:15.6 140 782 21 145
r: 2:50 604m
0:20.0 78m 2:08.2 166 871 18 156
0:20.0 88m 1:53.6 239 1120 27 162
0:20.0 78m 2:08.2 166 871 18 165
0:20.0 88m 1:53.6 239 1120 27 167
0:20.0 79m 2:06.5 173 893 18 169
0:20.0 88m 1:53.6 239 1120 27 170
0:20.0 80m 2:05.0 179 916 21 171
0:20.0 88m 1:53.6 239 1120 27 172
0:20.0 79m 2:06.5 173 893 21 173
0:20.0 89m 1:52.3 247 1149 27 175
0:20.0 80m 2:05.0 179 916 21 175
0:20.0 89m 1:52.3 247 1149 27 176
0:20.0 78m 2:08.2 166 871 21 176
0:20.0 89m 1:52.3 247 1149 27 177
0:20.0 74m 2:15.1 142 788 21 176
0:20.0 89m 1:52.3 247 1149 27 176
0:20.0 75m 2:13.3 148 808 24 176
0:20.0 88m 1:53.6 239 1120 27 176
0:20.0 76m 2:11.5 154 828 24 176
0:20.0 88m 1:53.6 239 1120 27 176
r: 2:30 496m
0:20.0 77m 2:09.8 160 849 21 157
0:20.0 87m 1:54.9 230 1093 27 163
0:20.0 77m 2:09.8 160 849 21 167
0:20.0 88m 1:53.6 239 1120 27 171
0:20.0 76m 2:11.5 154 828 21 172
0:20.0 89m 1:52.3 247 1149 27 174
0:20.0 76m 2:11.5 154 828 21 176
0:20.0 87m 1:54.9 230 1093 27 177
0:20.0 76m 2:11.5 154 828 21 177
0:20.0 89m 1:52.3 247 1149 27 177
0:20.0 76m 2:11.5 154 828 24 177
0:20.0 89m 1:52.3 247 1149 27 179
0:20.0 76m 2:11.5 154 828 24 178
0:20.0 90m 1:51.1 255 1178 27 179
0:20.0 76m 2:11.5 154 828 24 178
0:20.0 89m 1:52.3 247 1149 27 179
0:20.0 76m 2:11.5 154 828 24 178
0:20.0 89m 1:52.3 247 1149 30 180
0:20.0 71m 2:20.8 125 731 27 179
0:20.0 88m 1:53.6 239 1120 27 178
r: 1:00 206m
r1,306m

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Workout Graph

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