Ian Bee v4:00/1:25r...7 row
9,862m
Meters
41:00.0
Time
2:04.7
Pace
627
Calories
166
Heart Rate
| Rest Distance | 1,139m |
|---|---|
| Rest Time | 6:26.0 |
| Overall Distance | 11,001m |
| Overall Time | 47:26.0 |
| Average Watts | 180 |
|---|---|
| Calories Per Hour | 920 |
| Stroke Rate | 20 |
| Stroke Count | 820 |
| Drag Factor | 124 |
October 26, 2022 07:25:37
Workout
RowErg
Workout Type
Variable Interval
Weight Class
Lwt
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | S/M | ||
|---|---|---|---|---|---|---|---|
| 41:00.0 | 9,862m | 2:04.7 | 180 | 920 | 20 | 166 | |
| 4:00.0 | 920m | 2:10.4 | 158 | 842 | 23 | 139 | |
| r: 1:25 | 266m | ||||||
| 7:00.0 | 1,690m | 2:04.2 | 182 | 927 | 20 | 164 | |
| r: 1:00 | 207m | ||||||
| 7:00.0 | 1,690m | 2:04.2 | 182 | 927 | 19 | 169 | |
| r: 1:00 | 197m | ||||||
| 7:00.0 | 1,687m | 2:04.4 | 181 | 924 | 20 | 170 | |
| r: 1:00 | 153m | ||||||
| 7:00.0 | 1,718m | 2:02.2 | 192 | 959 | 19 | 174 | |
| r: 1:00 | 132m | ||||||
| 7:00.0 | 1,706m | 2:03.0 | 188 | 945 | 20 | 174 | |
| r: 1:01 | 184m | ||||||
| 2:00.0 | 450m | 2:13.3 | 148 | 808 | 23 | 152 | |
| r1,139m |
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Workout Graph
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RA 31 - 5 x 7 - W5S3 of 2k redux plan
youtu.be/7P9QiQZ2Wp4
Three different pace guides, three different intensities. This row is up to you.
🚣 5 x 7mins (1 min rests) at 20spm 🚣♀️
➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)
➔Effort = 5-6 / 7-8 / 9-10/10
➔Speech = Comfortable / Tough / Unlikely
âť— If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. âť—
But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm.
00:00 Intro
01:48 Warmup
07:14 Main Session
47:18 Cooldown
erg.zone