Ian Bee v4:00/2:03r...12 row
11,359m
Meters
46:00.0
Time
2:01.4
Pace
742
Calories
169
Heart Rate
| Rest Distance | 3,461m |
|---|---|
| Rest Time | 17:03.0 |
| Overall Distance | 14,820m |
| Overall Time | 1:03:03.0 |
| Average Watts | 195 |
|---|---|
| Calories Per Hour | 971 |
| Stroke Rate | 23 |
| Stroke Count | 1068 |
| Drag Factor | 114 |
August 29, 2022 09:13:13
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 46:00.0 | 11,359m | 2:01.4 | 195 | 971 | 23 | 169 | |
| 4:00.0 | 918m | 2:10.7 | 157 | 839 | 22 | 146 | |
| r: 2:03 | 445m | ||||||
| 4:00.0 | 989m | 2:01.3 | 196 | 974 | 23 | 166 | |
| 4:00.0 | 1,022m | 1:57.4 | 216 | 1044 | 24 | 175 | |
| r: 3:00 | 626m | ||||||
| 4:00.0 | 984m | 2:01.9 | 193 | 964 | 23 | 169 | |
| 4:00.0 | 1,022m | 1:57.4 | 216 | 1044 | 24 | 177 | |
| r: 3:00 | 613m | ||||||
| 4:00.0 | 983m | 2:02.0 | 192 | 962 | 23 | 171 | |
| 4:00.0 | 1,018m | 1:57.8 | 214 | 1035 | 24 | 178 | |
| r: 3:00 | 611m | ||||||
| 4:00.0 | 983m | 2:02.0 | 192 | 962 | 23 | 171 | |
| 4:00.0 | 1,013m | 1:58.4 | 211 | 1024 | 24 | 176 | |
| r: 3:00 | 552m | ||||||
| 4:00.0 | 979m | 2:02.5 | 190 | 954 | 23 | 170 | |
| 4:00.0 | 1,012m | 1:58.5 | 210 | 1022 | 24 | 176 | |
| r: 3:00 | 614m | ||||||
| 2:00.0 | 436m | 2:17.6 | 134 | 762 | 24 | 145 | |
| r3,461m |
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Workout Graph
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RA81 - 5 x 8mins - 10KW8S1
10KW8S1 - youtu.be/qNsh2cs6RNg
Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.
🚣5 x 8mins with 3 min rests - split the 8 minutes in half 🚣♀️
➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes
➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)
➔Speech = Tough - then unlikely!
âť— The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. âť—
If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.
Oh - and you can tell how hot and steamy it got for me - as the camera couldn't take the change in climate in my studio and went all weird with colours for a short while. Sorry...
***** If you want exact split data, create a new workout in Ergzone and set it as 4min/4min with 0 rest between - then 3 min rests - then repeat that 5 times.. *****
erg.zone