Ian Bee v4:00/2:20r...8 row
15,392m
Meters
1:06:00.0
Time
2:08.6
Pace
950
Calories
160
Heart Rate
| Rest Distance | 1,036m |
|---|---|
| Rest Time | 5:26.0 |
| Overall Distance | 16,428m |
| Overall Time | 1:11:26.0 |
| Average Watts | 164 |
|---|---|
| Calories Per Hour | 865 |
| Stroke Rate | 19 |
| Stroke Count | 1311 |
| Drag Factor | 115 |
August 31, 2022 07:53:08
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 1:06:00.0 | 15,392m | 2:08.6 | 164 | 865 | 19 | 160 | |
| 4:00.0 | 913m | 2:11.4 | 154 | 830 | 23 | 137 | |
| r: 2:20 | 484m | ||||||
| 3:00.0 | 758m | 1:58.7 | 209 | 1019 | 27 | 165 | |
| 17:00.0 | 3,930m | 2:09.7 | 160 | 851 | 18 | 161 | |
| r: 1:02 | 159m | ||||||
| 3:00.0 | 757m | 1:58.8 | 208 | 1016 | 27 | 167 | |
| 17:00.0 | 3,927m | 2:09.8 | 160 | 849 | 18 | 162 | |
| r: 1:02 | 190m | ||||||
| 3:00.0 | 755m | 1:59.2 | 207 | 1011 | 27 | 169 | |
| 17:00.0 | 3,927m | 2:09.8 | 160 | 849 | 18 | 163 | |
| r: 1:02 | 203m | ||||||
| 2:00.0 | 424m | 2:21.5 | 124 | 725 | 22 | 144 | |
| r1,036m |
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Workout Graph
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RA83 - 3+17mins - 10KW8S3
10KW8S3 - youtu.be/zbL29Be_PLo
Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard!
🚣Row 3 minutes at 5K Stroke rate and pace - then 17mintes at 18spm 🚣♀️
➔Pace Guide = Start at 2K+10 and then 2K+20
➔Effort = Starts at 8/10 - then 5/10
➔Speech = Tough - then (after a minute or so) easy
âť— This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days before, with a rest day inbetween should mean that your 'gears are greased' nicely after this row, and you won't have tired out your muscles or energy system. Then take that day off to fully recharge - and get ready for your time trial! âť—
This row is designed more for longer TT's (6K and longer) but it still works for a 5K or a 2K.
And to be honest, it's a good row for those who aren't used to rowing for that long either. 3 minutes hard and then 17 minutes easy will give you a great workout if you're new to rowing.
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