Ian Bee v1:00/2:50r...22 row
2,435m
Meters
10:10.0
Time
2:05.2
Pace
145
Calories
164
Heart Rate
| Rest Distance | 829m |
|---|---|
| Rest Time | 4:05.0 |
| Overall Distance | 3,264m |
| Overall Time | 14:15.0 |
| Average Watts | 178 |
|---|---|
| Calories Per Hour | 912 |
| Stroke Rate | 26 |
| Stroke Count | 264 |
| Drag Factor | 149 |
March 18, 2022 07:14:00
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 10:10.0 | 2,435m | 2:05.2 | 178 | 912 | 26 | 164 | |
| 1:00.0 | 221m | 2:15.7 | 140 | 781 | 24 | 145 | |
| r: 2:50 | 567m | ||||||
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 21 | 151 | |
| 0:20.0 | 89m | 1:52.3 | 247 | 1149 | 27 | 159 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 21 | 163 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 30 | 168 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 21 | 171 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 173 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 24 | 174 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 174 | |
| 0:20.0 | 77m | 2:09.8 | 160 | 849 | 27 | 173 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 174 | |
| 0:20.0 | 65m | 2:33.8 | 96 | 630 | 24 | 174 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 33 | 175 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 24 | 175 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 33 | 176 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 176 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 30 | 177 | |
| 0:20.0 | 75m | 2:13.3 | 148 | 808 | 27 | 177 | |
| 0:20.0 | 89m | 1:52.3 | 247 | 1149 | 30 | 176 | |
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 27 | 177 | |
| 0:20.0 | 89m | 1:52.3 | 247 | 1149 | 30 | 177 | |
| r: 1:15 | 262m | ||||||
| 2:30.0 | 559m | 2:14.1 | 145 | 798 | 24 | 153 | |
| r829m |
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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.