Ian Bee v4:00/1:30r...12 row
8,491m
Meters
36:00.0
Time
2:07.1
Pace
527
Calories
159
Heart Rate
| Rest Distance | 539m |
|---|---|
| Rest Time | 2:52.0 |
| Overall Distance | 9,030m |
| Overall Time | 38:52.0 |
| Average Watts | 170 |
|---|---|
| Calories Per Hour | 885 |
| Stroke Rate | 18 |
| Stroke Count | 655 |
| Drag Factor | 122 |
August 04, 2022 07:16:50
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 | 8,491m | 2:07.1 | 170 | 885 | 18 | 159 | |
| 4:00.0 | 905m | 2:12.5 | 150 | 816 | 20 | 138 | |
| r: 1:30 | 253m | ||||||
| 3:00.0 | 683m | 2:11.7 | 153 | 826 | 17 | 146 | |
| 3:00.0 | 693m | 2:09.8 | 160 | 849 | 17 | 151 | |
| 3:00.0 | 699m | 2:08.7 | 164 | 864 | 18 | 157 | |
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 17 | 161 | |
| 3:00.0 | 719m | 2:05.1 | 178 | 914 | 17 | 166 | |
| 3:00.0 | 735m | 2:02.4 | 191 | 956 | 18 | 171 | |
| 3:00.0 | 726m | 2:03.9 | 184 | 932 | 18 | 169 | |
| 3:00.0 | 722m | 2:04.6 | 181 | 921 | 18 | 168 | |
| 3:00.0 | 723m | 2:04.4 | 181 | 924 | 19 | 170 | |
| 3:00.0 | 725m | 2:04.1 | 183 | 929 | 18 | 169 | |
| r: 1:22 | 286m | ||||||
| 2:00.0 | 453m | 2:12.4 | 151 | 818 | 22 | 154 | |
| r539m |
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RA79 - 30 mins 18spm - 10KW7S4
10KW7S4
Slow it down and fall in love with low rate rowing as you take the time to build your fitness and
🚣Start at 2K+23 and increase every 4 minutes 🚣♀️
➔Pace Guide = Start at 2K+25 and end at 2K+7
➔Effort = Starts at 4/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
âť— Give yourself time to regenerate and build your "Tank of power" with this low rate, slow pace row. Spend the time working on your rhythm and flow, and get into the groove of 18spm âť—
erg.zone