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Ian Bee v1:00/2:50r...22 row

2,416m

Meters

10:10.0

Time

2:06.2

Pace

144

Calories

168

Heart Rate

Rest Distance892m
Rest Time4:05.0
Overall Distance3,308m
Overall Time14:15.0
Average Watts174
Calories Per Hour898
Stroke Rate24
Stroke Count251
Drag Factor152

January 14, 2022 07:10:13

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
10:10.0 2,416m 2:06.2 174 898 24 168
1:00.0 217m 2:18.2 132 755 20 148
r: 2:50 621m
0:20.0 77m 2:09.8 160 849 18 159
0:20.0 87m 1:54.9 230 1093 27 162
0:20.0 77m 2:09.8 160 849 21 166
0:20.0 89m 1:52.3 247 1149 27 169
0:20.0 79m 2:06.5 173 893 21 172
0:20.0 89m 1:52.3 247 1149 27 174
0:20.0 77m 2:09.8 160 849 21 175
0:20.0 88m 1:53.6 239 1120 27 176
0:20.0 77m 2:09.8 160 849 24 176
0:20.0 89m 1:52.3 247 1149 27 177
0:20.0 72m 2:18.8 131 749 24 177
0:20.0 90m 1:51.1 255 1178 30 177
0:20.0 74m 2:15.1 142 788 27 177
0:20.0 88m 1:53.6 239 1120 30 177
0:20.0 75m 2:13.3 148 808 27 177
0:20.0 89m 1:52.3 247 1149 30 178
0:20.0 75m 2:13.3 148 808 27 178
0:20.0 89m 1:52.3 247 1149 30 178
0:20.0 74m 2:15.1 142 788 27 178
0:20.0 89m 1:52.3 247 1149 30 179
r: 1:15 271m
2:30.0 556m 2:14.8 143 790 23 162
r892m

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