Ian Bee v5:00/2:50r...41 row
4,466m
Meters
18:20.0
Time
2:03.1
Pace
269
Calories
166
Heart Rate
| Rest Distance | 1,256m |
|---|---|
| Rest Time | 6:20.0 |
| Overall Distance | 5,722m |
| Overall Time | 24:40.0 |
| Average Watts | 187 |
|---|---|
| Calories Per Hour | 944 |
| Stroke Rate | 25 |
| Stroke Count | 464 |
| Drag Factor | 149 |
March 18, 2022 06:58:34
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 18:20.0 | 4,466m | 2:03.1 | 187 | 944 | 25 | 166 | |
| 5:00.0 | 1,125m | 2:13.3 | 148 | 808 | 23 | 151 | |
| r: 2:50 | 520m | ||||||
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 18 | 158 | |
| 0:20.0 | 89m | 1:52.3 | 247 | 1149 | 27 | 163 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 166 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 27 | 170 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 21 | 171 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 27 | 172 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 21 | 173 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 27 | 173 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 24 | 174 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 174 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 21 | 174 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 30 | 175 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 21 | 175 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 176 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 24 | 175 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 176 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 24 | 176 | |
| 0:20.0 | 89m | 1:52.3 | 247 | 1149 | 30 | 175 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 175 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 30 | 174 | |
| r: 2:30 | 524m | ||||||
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 21 | 156 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 30 | 163 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 24 | 165 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 170 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 21 | 173 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 174 | |
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 24 | 175 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 176 | |
| 0:20.0 | 75m | 2:13.3 | 148 | 808 | 24 | 176 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 177 | |
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 24 | 176 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 176 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 24 | 177 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 178 | |
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 24 | 177 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 177 | |
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 24 | 177 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 177 | |
| 0:20.0 | 71m | 2:20.8 | 125 | 731 | 27 | 176 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 176 | |
| r: 1:00 | 212m | ||||||
| r1,256m |
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Workout Graph
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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.