Ian Bee v4:00/1:45r...17 row
11,853m
Meters
51:00.0
Time
2:09.0
Pace
724
Calories
| Rest Distance | 1,380m |
|---|---|
| Rest Time | 7:07.0 |
| Overall Distance | 13,233m |
| Overall Time | 58:07.0 |
| Average Watts | 163 |
|---|---|
| Calories Per Hour | 860 |
| Stroke Rate | 20 |
| Stroke Count | 1068 |
| Drag Factor | 146 |
April 04, 2022 07:28:40
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 | 11,853m | 2:09.0 | 163 | 860 | 20 | |
| 4:00.0 | 871m | 2:17.7 | 134 | 760 | 24 | |
| r: 1:45 | 263m | |||||
| 3:00.0 | 682m | 2:11.9 | 152 | 824 | 18 | |
| 3:00.0 | 711m | 2:06.5 | 173 | 893 | 22 | |
| 3:00.0 | 728m | 2:03.6 | 185 | 937 | 24 | |
| 3:00.0 | 711m | 2:06.5 | 173 | 893 | 22 | |
| 3:00.0 | 684m | 2:11.5 | 154 | 828 | 18 | |
| r: 2:00 | 412m | |||||
| 3:00.0 | 683m | 2:11.7 | 153 | 826 | 19 | |
| 3:00.0 | 713m | 2:06.2 | 174 | 898 | 22 | |
| 3:00.0 | 726m | 2:03.9 | 184 | 932 | 24 | |
| 3:00.0 | 707m | 2:07.2 | 170 | 883 | 22 | |
| 3:00.0 | 687m | 2:11.0 | 156 | 835 | 17 | |
| r: 2:00 | 416m | |||||
| 3:00.0 | 682m | 2:11.9 | 152 | 824 | 18 | |
| 3:00.0 | 709m | 2:06.9 | 171 | 888 | 22 | |
| 3:00.0 | 727m | 2:03.7 | 184 | 934 | 24 | |
| 3:00.0 | 709m | 2:06.9 | 171 | 888 | 22 | |
| 3:00.0 | 690m | 2:10.4 | 158 | 842 | 16 | |
| r: 1:22 | 289m | |||||
| 2:00.0 | 434m | 2:18.2 | 132 | 755 | 20 | |
| r1,380m |
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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