Ian Bee v4:00/2:13r...14 row
15,823m
Meters
1:08:00.0
Time
2:08.9
Pace
969
Calories
162
Heart Rate
| Rest Distance | 785m |
|---|---|
| Rest Time | 3:43.0 |
| Overall Distance | 16,608m |
| Overall Time | 1:11:43.0 |
| Average Watts | 163 |
|---|---|
| Calories Per Hour | 862 |
| Stroke Rate | 20 |
| Stroke Count | 1414 |
| Drag Factor | 121 |
August 02, 2022 07:42:22
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 1:08:00.0 | 15,823m | 2:08.9 | 163 | 862 | 20 | 162 | |
| 4:00.0 | 897m | 2:13.7 | 146 | 803 | 23 | 137 | |
| r: 2:13 | 480m | ||||||
| 5:00.0 | 1,156m | 2:09.7 | 160 | 851 | 18 | 155 | |
| 5:00.0 | 1,171m | 2:08.0 | 167 | 873 | 20 | 160 | |
| 5:00.0 | 1,195m | 2:05.5 | 177 | 909 | 22 | 165 | |
| 5:00.0 | 1,153m | 2:10.0 | 159 | 847 | 18 | 163 | |
| 5:00.0 | 1,170m | 2:08.2 | 166 | 871 | 20 | 164 | |
| 5:00.0 | 1,196m | 2:05.4 | 177 | 910 | 22 | 167 | |
| 5:00.0 | 1,149m | 2:10.5 | 157 | 841 | 19 | 165 | |
| 5:00.0 | 1,172m | 2:07.9 | 167 | 874 | 20 | 167 | |
| 5:00.0 | 1,195m | 2:05.5 | 177 | 909 | 22 | 170 | |
| 5:00.0 | 1,148m | 2:10.6 | 157 | 839 | 19 | 165 | |
| 5:00.0 | 1,167m | 2:08.5 | 165 | 867 | 21 | 167 | |
| 5:00.0 | 1,196m | 2:05.4 | 177 | 910 | 22 | 171 | |
| r: 1:30 | 305m | ||||||
| 4:00.0 | 860m | 2:19.5 | 129 | 743 | 25 | 150 | |
| r785m |
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Workout Graph
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RA77 - 60 minute rate ladder - 10KW7S2
10KW7S2 - youtu.be/Ok39loOrme0
Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout
🚣60 minutes - changing through 18/20/22spm x 4 🚣♀️
*** This workout has been programmed as 4 mins Warmup / 60mins session / 2 mins cooldown in order to prevent the delay that occurs when the monitor pauses during variable intervals. If you want split data to show each 5 minute interval - please duplicate this workout, go to your "My Workouts" tab, remove the warm up and cooldown, then set the splits to 5 minutes for the 60 minute interval that's left. ***
➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds
➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration
➔Speech = Comfortable
âť— Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2K
If you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. âť—
It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.
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