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Ian Bee v1:00/0:30r...22 row

2,461m

Meters

10:10.0

Time

2:03.9

Pace

150

Calories

165

Heart Rate

Rest Distance374m
Rest Time1:45.0
Overall Distance2,835m
Overall Time11:55.0
Average Watts184
Calories Per Hour932
Stroke Rate27
Stroke Count274
Drag Factor126

September 23, 2022 07:11:25

Workout
RowErg

Workout Type
Variable Interval

Weight Class
Lwt

Verified
Yes

Entered
Erg Zone

RA51 - 3 x 20x 20s/20s - 10kW1S5 (prt2)
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.
erg.zone

Intervals

Time Meters Pace Watts Cal/Hr S/M
10:10.0 2,461m 2:03.9 184 932 27 165
1:00.0 227m 2:12.1 152 821 23 145
r: 0:30 107m
0:20.0 77m 2:09.8 160 849 21 147
0:20.0 92m 1:48.6 273 1237 30 155
0:20.0 77m 2:09.8 160 849 24 160
0:20.0 93m 1:47.5 282 1268 33 164
0:20.0 73m 2:16.9 136 768 27 166
0:20.0 92m 1:48.6 273 1237 33 168
0:20.0 74m 2:15.1 142 788 27 170
0:20.0 94m 1:46.3 291 1300 33 171
0:20.0 70m 2:22.8 120 713 27 173
0:20.0 92m 1:48.6 273 1237 30 173
0:20.0 75m 2:13.3 148 808 27 174
0:20.0 86m 1:56.2 223 1066 27 175
0:20.0 72m 2:18.8 131 749 27 175
0:20.0 91m 1:49.8 264 1207 30 174
0:20.0 75m 2:13.3 148 808 27 174
0:20.0 92m 1:48.6 273 1237 30 175
0:20.0 75m 2:13.3 148 808 27 176
0:20.0 92m 1:48.6 273 1237 30 177
0:20.0 74m 2:15.1 142 788 27 177
0:20.0 92m 1:48.6 273 1237 30 178
r: 1:15 267m
2:30.0 578m 2:09.7 160 851 25 161
r374m

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