Ian Bee v4:00/1:22r...14 row
8,326m
Meters
36:00.0
Time
2:09.7
Pace
514
Calories
154
Heart Rate
| Rest Distance | 484m |
|---|---|
| Rest Time | 2:24.0 |
| Overall Distance | 8,810m |
| Overall Time | 38:24.0 |
| Average Watts | 160 |
|---|---|
| Calories Per Hour | 851 |
| Stroke Rate | 20 |
| Stroke Count | 750 |
| Drag Factor | 145 |
February 21, 2022 07:18:36
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 36:00.0 | 8,326m | 2:09.7 | 160 | 851 | 20 | 154 | |
| 4:00.0 | 758m | 2:38.3 | 88 | 603 | 18 | 141 | |
| r: 1:22 | 262m | ||||||
| 4:00.0 | 935m | 2:08.3 | 166 | 869 | 20 | 156 | |
| 1:00.0 | 255m | 1:57.6 | 215 | 1039 | 26 | 164 | |
| 4:00.0 | 933m | 2:08.6 | 165 | 866 | 20 | 154 | |
| 1:00.0 | 253m | 1:58.5 | 210 | 1022 | 25 | 164 | |
| 4:00.0 | 935m | 2:08.3 | 166 | 869 | 20 | 158 | |
| 1:00.0 | 253m | 1:58.5 | 210 | 1022 | 25 | 164 | |
| 4:00.0 | 936m | 2:08.2 | 166 | 871 | 20 | 155 | |
| 1:00.0 | 253m | 1:58.5 | 210 | 1022 | 25 | 166 | |
| 4:00.0 | 930m | 2:09.0 | 163 | 860 | 20 | 156 | |
| 1:00.0 | 252m | 1:59.0 | 207 | 1013 | 26 | 163 | |
| 4:00.0 | 932m | 2:08.7 | 164 | 864 | 20 | 156 | |
| 1:00.0 | 257m | 1:56.7 | 220 | 1057 | 26 | 165 | |
| r: 1:02 | 222m | ||||||
| 2:00.0 | 444m | 2:15.1 | 142 | 788 | 24 | 140 | |
| r484m |
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Workout Graph
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10KW4S1 - youtu.be/R4PvDso9998
Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.
Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do.
The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.