Ian Bee v4:00/1:41r...20 row
13,865m
Meters
1:00:00.0
Time
2:09.8
Pace
842
Calories
150
Heart Rate
| Rest Distance | 770m |
|---|---|
| Rest Time | 3:41.0 |
| Overall Distance | 14,635m |
| Overall Time | 1:03:41.0 |
| Average Watts | 160 |
|---|---|
| Calories Per Hour | 850 |
| Stroke Rate | 19 |
| Stroke Count | 1170 |
| Drag Factor | 115 |
August 30, 2022 07:42:16
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 1:00:00.0 | 13,865m | 2:09.8 | 160 | 850 | 19 | 150 | |
| 4:00.0 | 899m | 2:13.4 | 147 | 806 | 22 | 133 | |
| r: 1:41 | 354m | ||||||
| 3:00.0 | 694m | 2:09.6 | 160 | 852 | 18 | 142 | |
| 3:00.0 | 704m | 2:07.8 | 168 | 876 | 20 | 149 | |
| 3:00.0 | 692m | 2:10.0 | 159 | 847 | 18 | 148 | |
| 3:00.0 | 701m | 2:08.3 | 165 | 869 | 20 | 150 | |
| 3:00.0 | 692m | 2:10.0 | 159 | 847 | 18 | 153 | |
| 3:00.0 | 702m | 2:08.2 | 166 | 871 | 20 | 150 | |
| 3:00.0 | 690m | 2:10.4 | 158 | 842 | 18 | 153 | |
| 3:00.0 | 700m | 2:08.5 | 165 | 866 | 20 | 152 | |
| 3:00.0 | 694m | 2:09.6 | 160 | 852 | 18 | 152 | |
| 3:00.0 | 701m | 2:08.3 | 165 | 869 | 20 | 157 | |
| 3:00.0 | 691m | 2:10.2 | 158 | 845 | 18 | 153 | |
| 3:00.0 | 701m | 2:08.3 | 165 | 869 | 20 | 153 | |
| 3:00.0 | 691m | 2:10.2 | 158 | 845 | 19 | 154 | |
| 3:00.0 | 701m | 2:08.3 | 165 | 869 | 20 | 156 | |
| 3:00.0 | 688m | 2:10.8 | 156 | 838 | 18 | 155 | |
| 3:00.0 | 701m | 2:08.3 | 165 | 869 | 20 | 155 | |
| 3:00.0 | 690m | 2:10.4 | 158 | 842 | 19 | 154 | |
| 3:00.0 | 701m | 2:08.3 | 165 | 869 | 20 | 157 | |
| r: 2:00 | 416m | ||||||
| 2:00.0 | 429m | 2:19.8 | 128 | 740 | 25 | 131 | |
| r770m |
Click on an interval to see the workout graph.
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
RA82 - 30 mins - 10KW8S2
10KW8S2 - youtu.be/_MAjJtzovCs
Splitting a 30 minute row into 3 minute chunks really makes time fly in this workout.
🚣Alternate 18spm and 20spm every 3 minutes 🚣♀️
➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)
➔Effort = 5/10 - maybe 6
➔Speech = Comfortable
❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗
*** If you want individual split data, or make this a rankable 30 minute workout, duplicate this workout, remove the warm up and cooldown, then set the splits to 3 minutes. Add in the stroke rate and pace targets too if you wish. ***
erg.zone