Ian Bee v4:00/2:10r...5 row
3,599m
Meters
14:33.3
Time
2:01.3
Pace
239
Calories
133
Heart Rate
| Rest Distance | 2,216m |
|---|---|
| Rest Time | 14:10.0 |
| Overall Distance | 5,815m |
| Overall Time | 28:43.3 |
| Average Watts | 196 |
|---|---|
| Calories Per Hour | 974 |
| Stroke Rate | 26 |
| Stroke Count | 382 |
| Drag Factor | 122 |
July 12, 2022 07:17:54
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 14:33.3 | 3,599m | 2:01.3 | 196 | 974 | 26 | 133 | |
| 4:00.0 | 894m | 2:14.2 | 145 | 798 | 23 | 136 | |
| r: 2:10 | 411m | ||||||
| 3:00.0 | 779m | 1:55.5 | 227 | 1081 | 28 | 166 | |
| r: 3:00 | 581m | ||||||
| 3:00.0 | 782m | 1:55.0 | 230 | 1090 | 28 | 169 | |
| r: 3:00 | 632m | ||||||
| 3:00.0 | 781m | 1:55.2 | 229 | 1087 | 28 | 43 | |
| r: 3:00 | 592m | ||||||
| 1:33.1 | 362m | 2:08.5 | 165 | 866 | 29 | 168 | |
| r2,216m |
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Workout Graph
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RA6 - 10 x 3min (W1S2)
youtu.be/9QyIGc3yIF0
This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.
🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣♀️
➔Pace Guide = 2K+5 (see further down for info on 2k training paces)
➔Effort = 7-9/10
➔Speech = Not constant
âť— The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout âť—
🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync.
erg.zone