Ian Bee v5:00/2:50r...41 row
4,510m
Meters
18:20.0
Time
2:01.9
Pace
275
Calories
165
Heart Rate
| Rest Distance | 1,282m |
|---|---|
| Rest Time | 6:20.0 |
| Overall Distance | 5,792m |
| Overall Time | 24:40.0 |
| Average Watts | 193 |
|---|---|
| Calories Per Hour | 964 |
| Stroke Rate | 26 |
| Stroke Count | 479 |
| Drag Factor | 126 |
September 23, 2022 06:55:55
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 18:20.0 | 4,510m | 2:01.9 | 193 | 964 | 26 | 165 | |
| 5:00.0 | 1,167m | 2:08.5 | 165 | 867 | 22 | 150 | |
| r: 2:50 | 560m | ||||||
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 18 | 152 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 27 | 161 | |
| 0:20.0 | 80m | 2:05.0 | 179 | 916 | 18 | 165 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 168 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 21 | 167 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 169 | |
| 0:20.0 | 78m | 2:08.2 | 166 | 871 | 24 | 169 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 170 | |
| 0:20.0 | 77m | 2:09.8 | 160 | 849 | 24 | 170 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 171 | |
| 0:20.0 | 77m | 2:09.8 | 160 | 849 | 24 | 171 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 172 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 172 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 172 | |
| 0:20.0 | 77m | 2:09.8 | 160 | 849 | 24 | 172 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 173 | |
| 0:20.0 | 75m | 2:13.3 | 148 | 808 | 24 | 173 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 174 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 30 | 174 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 174 | |
| r: 2:30 | 515m | ||||||
| 0:20.0 | 79m | 2:06.5 | 173 | 893 | 21 | 161 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 30 | 166 | |
| 0:20.0 | 77m | 2:09.8 | 160 | 849 | 24 | 168 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 33 | 171 | |
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 24 | 172 | |
| 0:20.0 | 90m | 1:51.1 | 255 | 1178 | 30 | 173 | |
| 0:20.0 | 75m | 2:13.3 | 148 | 808 | 27 | 174 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 174 | |
| 0:20.0 | 71m | 2:20.8 | 125 | 731 | 24 | 175 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 33 | 175 | |
| 0:20.0 | 76m | 2:11.5 | 154 | 828 | 27 | 175 | |
| 0:20.0 | 93m | 1:47.5 | 282 | 1268 | 33 | 176 | |
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 27 | 176 | |
| 0:20.0 | 93m | 1:47.5 | 282 | 1268 | 33 | 177 | |
| 0:20.0 | 74m | 2:15.1 | 142 | 788 | 27 | 177 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 33 | 177 | |
| 0:20.0 | 70m | 2:22.8 | 120 | 713 | 27 | 177 | |
| 0:20.0 | 91m | 1:49.8 | 264 | 1207 | 30 | 178 | |
| 0:20.0 | 73m | 2:16.9 | 136 | 768 | 27 | 177 | |
| 0:20.0 | 92m | 1:48.6 | 273 | 1237 | 33 | 178 | |
| r: 1:00 | 207m | ||||||
| r1,282m |
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Workout Graph
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RA51 - 3 x 20x 20s/20s - 10kW1S5 (prt1)
10KW1S5 - youtu.be/JDbsLUvLgJg
Row the 6:40 intervals as 20seconds at 2k+20 pace then 20 seconds at 2k+5
Stroke rate is up to you, but I’ll be doing them at 18spm and around 28-30 for the faster 20secs.
Just make sure you don’t push harder than 2k+5 until the last interval (if you want).
The important thing here is actually that you don’t ever go slower than 2k+20 in the “down” 20’s at any stage. You need to stay strong in those parts.
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