Ian Bee v4:00/1:45r...17 row
12,213m
Meters
51:00.0
Time
2:05.2
Pace
768
Calories
152
Heart Rate
| Rest Distance | 1,541m |
|---|---|
| Rest Time | 7:07.0 |
| Overall Distance | 13,754m |
| Overall Time | 58:07.0 |
| Average Watts | 178 |
|---|---|
| Calories Per Hour | 912 |
| Stroke Rate | 20 |
| Stroke Count | 1057 |
| Drag Factor | 126 |
October 17, 2022 07:36:09
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 51:00.0 | 12,213m | 2:05.2 | 178 | 912 | 20 | 152 | |
| 4:00.0 | 933m | 2:08.6 | 165 | 866 | 22 | 140 | |
| r: 1:45 | 388m | ||||||
| 3:00.0 | 704m | 2:07.8 | 168 | 876 | 18 | 148 | |
| 3:00.0 | 732m | 2:02.9 | 188 | 948 | 22 | 153 | |
| 3:00.0 | 745m | 2:00.8 | 199 | 983 | 24 | 159 | |
| 3:00.0 | 732m | 2:02.9 | 188 | 948 | 22 | 158 | |
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 18 | 156 | |
| r: 2:00 | 440m | ||||||
| 3:00.0 | 708m | 2:07.1 | 170 | 886 | 18 | 149 | |
| 3:00.0 | 731m | 2:03.1 | 188 | 945 | 22 | 155 | |
| 3:00.0 | 743m | 2:01.1 | 197 | 977 | 23 | 158 | |
| 3:00.0 | 730m | 2:03.2 | 187 | 942 | 22 | 155 | |
| 3:00.0 | 702m | 2:08.2 | 166 | 871 | 18 | 153 | |
| r: 2:00 | 423m | ||||||
| 3:00.0 | 701m | 2:08.3 | 165 | 869 | 18 | 148 | |
| 3:00.0 | 727m | 2:03.7 | 184 | 934 | 21 | 154 | |
| 3:00.0 | 742m | 2:01.2 | 196 | 975 | 23 | 158 | |
| 3:00.0 | 730m | 2:03.2 | 187 | 942 | 21 | 156 | |
| 3:00.0 | 704m | 2:07.8 | 168 | 876 | 18 | 152 | |
| r: 1:22 | 290m | ||||||
| 2:00.0 | 440m | 2:16.3 | 138 | 775 | 23 | 133 | |
| r1,541m |
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Workout Graph
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RA49 - 3 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk
You don’t have to do this as part of the 10k plan. It’s a great varying row to do at any time.
Row 3 x 15 mins with 2 min rests.
Change every 3 mins through 18/22/24/22/18spm
18 at 2k+20
22 at 2k+15
24 at 2k+12
erg.zone