Ian Bee v4:00/1:45r...17 row
11,818m
Meters
51:00.0
Time
2:09.4
Pace
721
Calories
152
Heart Rate
| Rest Distance | 1,467m |
|---|---|
| Rest Time | 7:07.0 |
| Overall Distance | 13,285m |
| Overall Time | 58:07.0 |
| Average Watts | 161 |
|---|---|
| Calories Per Hour | 855 |
| Stroke Rate | 21 |
| Stroke Count | 1069 |
| Drag Factor | 150 |
January 24, 2022 07:19:16
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 | 11,818m | 2:09.4 | 161 | 855 | 21 | 152 | |
| 4:00.0 | 877m | 2:16.8 | 137 | 770 | 21 | 138 | |
| r: 1:45 | 355m | ||||||
| 3:00.0 | 683m | 2:11.7 | 153 | 826 | 18 | 145 | |
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 22 | 155 | |
| 3:00.0 | 726m | 2:03.9 | 184 | 932 | 23 | 158 | |
| 3:00.0 | 709m | 2:06.9 | 171 | 888 | 22 | 156 | |
| 3:00.0 | 686m | 2:11.1 | 155 | 833 | 19 | 150 | |
| r: 2:00 | 407m | ||||||
| 3:00.0 | 680m | 2:12.3 | 151 | 819 | 18 | 148 | |
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 22 | 158 | |
| 3:00.0 | 726m | 2:03.9 | 184 | 932 | 24 | 160 | |
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 22 | 159 | |
| 3:00.0 | 680m | 2:12.3 | 151 | 819 | 18 | 154 | |
| r: 2:00 | 414m | ||||||
| 3:00.0 | 681m | 2:12.1 | 152 | 821 | 19 | 147 | |
| 3:00.0 | 706m | 2:07.4 | 169 | 881 | 21 | 155 | |
| 3:00.0 | 726m | 2:03.9 | 184 | 932 | 24 | 164 | |
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 22 | 160 | |
| 3:00.0 | 684m | 2:11.5 | 154 | 828 | 19 | 154 | |
| r: 1:22 | 291m | ||||||
| 2:00.0 | 427m | 2:20.5 | 126 | 734 | 24 | 140 | |
| r1,467m |
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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