Ian Bee v4:00/1:22r...14 row
8,526m
Meters
36:00.0
Time
2:06.6
Pace
532
Calories
164
Heart Rate
| Rest Distance | 455m |
|---|---|
| Rest Time | 2:24.0 |
| Overall Distance | 8,981m |
| Overall Time | 38:24.0 |
| Average Watts | 172 |
|---|---|
| Calories Per Hour | 892 |
| Stroke Rate | 21 |
| Stroke Count | 758 |
| Drag Factor | 144 |
May 16, 2022 07:18:52
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 | 8,526m | 2:06.6 | 172 | 892 | 21 | 164 | |
| 4:00.0 | 913m | 2:11.4 | 154 | 830 | 23 | 145 | |
| r: 1:22 | 249m | ||||||
| 4:00.0 | 939m | 2:07.7 | 168 | 877 | 19 | 160 | |
| 1:00.0 | 253m | 1:58.5 | 210 | 1022 | 24 | 167 | |
| 4:00.0 | 939m | 2:07.7 | 168 | 877 | 20 | 164 | |
| 1:00.0 | 253m | 1:58.5 | 210 | 1022 | 25 | 170 | |
| 4:00.0 | 938m | 2:07.9 | 167 | 875 | 20 | 165 | |
| 1:00.0 | 253m | 1:58.5 | 210 | 1022 | 25 | 168 | |
| 4:00.0 | 939m | 2:07.7 | 168 | 877 | 19 | 170 | |
| 1:00.0 | 253m | 1:58.5 | 210 | 1022 | 25 | 173 | |
| 4:00.0 | 940m | 2:07.6 | 168 | 878 | 20 | 168 | |
| 1:00.0 | 254m | 1:58.1 | 212 | 1031 | 25 | 174 | |
| 4:00.0 | 938m | 2:07.9 | 167 | 875 | 20 | 171 | |
| 1:00.0 | 256m | 1:57.1 | 217 | 1048 | 26 | 174 | |
| r: 1:02 | 206m | ||||||
| 2:00.0 | 458m | 2:11.0 | 156 | 835 | 24 | 160 | |
| r455m |
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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.